7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
Strength
Power Snatch 3x1 @85-90
OHS 3x3@90
WOD
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)
Skills
For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
Strength
Snatch Push Press +Snatch Balance
5 sets 10-15 minutes
WOD
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
Strength
Power Clean 3x1@80-95%
Front Squat 3x1@90%
WOD
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)
WOD
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
SKILL
Strength
Snatch 3x1 @80-95
Snatch Deadlift 3x3 @100
WOD
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
WOD
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat