Skill

Pushing Gymnasics/Running

5 Rounds - 3min Each

200m Run Sprint
15 Hand Release Push Ups
Max Wall Balls

WOD

5 Rounds for Total Reps

WOD

Active Recovery

8min Bike/Row for Calories

3 Giant Sets (1-2mins rest between):

16 Reverse Lunge Steps with Kettlebell
100m Farmer Carry (50m right, 50m left)

Skill

Clean & Jerk

20 mins to work Power Clean & Push Jerk Tech

WOD

"Belly Buster"

In a 2min Window:

Strength

Front Squat/Back Squat

On the 1:45 x 8 sets

Set 1 - 2 Front Squats
Set 2 - 4 Back Squats

@ 82% of Front Squat 1RM

WOD

Strength

Deadlift

4 sets of 15 Unbroken Deadlifts @ 53%

Super Set with 5 Ab Wheel Roll Outs

 

WOD

5 Rounds for Max Reps

WOD - Teams of 2

Teams of 2

Split 400m run (I go, you go)
Split 30 American Kettlebell Swings (44/25)
Split 200m Farmer Carry - 2 Kettlebells (44/25)
Split 200m Waiters Walk - 1 Kettlebell, walk together (44/25)

Skill

Turkish Get Up Practice - 10mins
L-sit (Rings, Dip Station or Parallettes) - 5mins

WOD

5 Rounds For Time

20 Single Arm Dumbbell Snatch
200m Sprint

WOD

3 Rounds - Not For Time

20 Calorie Row/Bike
1min Plank Hold (push up position)
20 Calorie Row/Bike
1min Side Plank - 1min right, 1min left
20 Calorie Row/Bike
1min Hollow Hold