Strength

Dips

6x3 As Heavy as Possible

WOD

3 Rounds of 3mins on/2mins Rest

40 Double Unders (80 singles)
12 Push Ups

Strength

Deadlift

6x4 @ 50-60%
EMOM for 6 mins

WOD

E3MOM for 21mins
12 Overhead Squats (95/65)
12 Burpees

Strength

Front Squat

6x4 @ 50-60%
EMOM for 6mins

WOD

4 Rounds For Time

5 Power Snatch (135/95)
5 Squat to Overhead
5 Box Jump Overs

Accessory

Teams of 2 - One Works, One Rests

1000m Row or 800m Run or 2400m Bike
100 Walking Lunges
400m Farmers Carry
100 Dumbbell Hang Power Cleans
1000m Row/800m Run/2400m Bike
100 Burpees

Oly

Power Clean 1RM

Strength

Press 1 RM

WOD

12min AMRAP

9 Thrusters (95/65)
9 Ring Rows
9 Bar Over Burpees

Strength

Deadlift 1 RM

SKILL
Toes-to-Bar & Progressions

WOD

For time (may break up in any rep scheme desired)

50 Cals Bike or 70 Cals Row

WOD

For Time

5 Rounds of:

50yd Sled Pull Powerwalk
Rest 60secs Between Sets

Rest 60secs Before Proceeding to…

5 Rounds of:

Strength

Bench Press 1 RM

SKILL
Double Unders & Progressions

WOD

4 Rounds For Time

30 Double Unders
15 American Kettlebell Swings (53/35)

Strength

Back Squat 1 RM

SKILL:
Kipping & Progressions

WOD

8min AMRAP

12 Wall Balls
8 Pull Ups

Accessory

For Time

Lake Grass Run
4 Rope Climbs
20 Hollow Rocks
15 Supermans
10 Burpee Deadlifts
5 Handstand Push Ups
3 Rope Climbs
20 Hollow Rocks
15 Supermans