Prep
2x
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
10 Ring Rows
10 Pillar to Plank
10 Scap Depressions (Hanging) + 10 Hanging Knee Raise
Prep
3x
10 Cyclist Squat, use light db or kb if desired
12 KB Swings
then
2x
8/8 Cossack Squat
WOD 1 ‘ Short Chelsea’
20 minutes EMOM alternating rounds
5 pull-ups
10 push-ups
15 air squats
WOD 2 You Go, I Go
12 min AMRAP
7 burpees
6/4 calories bike
3/3 single-arm DB C&J
Oly
Every :90x 6
1 hang high pull
1 hang muscle snatch
1 hang power snatch
1 Snatch or Power Snatch
WOD 1
For Time @ Tough Effort
30 Wall Balls 20/14
15 Bar Facing Burpees
9 Hang Power Cleans 135/95 RX 155/105lbs RX+
20 Wall Balls
12 Bar Facing Burpees
6 Hang Power Cleans
Strength
Squat 3x3@70/80/90+ ***
Complete 3-5 strict chin ups w/ ea set (add weight if able)
Strength
Press 3x5@65/75/85+
***Based off 90% of your 1RM i.e. if 1RM press is 135, you would base your %’s off of 90.
WOD A
21-15-9
Dips
Ring rows
V ups
Rest 3 min
WOD B
4x
30 Double Unders
Snatch Complex
Every 2:30
2 snatch pull
2 snatch high pulls
2 hang power snatch
2 hang squat snatch
15-20 hollow rocks
Strength
Deadlift 3x5@65/75/85+