Skill

Pulling

On The Minute x 9 (3 rounds)

Minute 1 - 5 Chest To Bar
Minute 2 - 7 Kipping Pull Ups
Minute 3 - 5 Strict Pull Ups

Crossfit Lite

5 Supinated Ring Rows

Skill

Agility Drills

On The 2min x 40mins (4 rounds)

*Shuttle run/sandbag toss

*Agility ladder (on floor) foot work

*Lateral hurdle jumps

Skill

Odd Object Conditioning

3 rounds - rest 1min between rounds

7/5 High Box Jump Overs
5 Sandbag/D-ball Cleans over the shoulder (35/30)
Box Push down & back on turf

Skill

Pushing Gymnastics/Conditioning

3 Giant Sets - Not For Time

20 situps
30 Unbroken Double Unders
25-50 Handstand Walk

WOD

4 Rounds For Time

Active Recovery WOD

4 Sets

1,000m Row
15 Russian Kettlebell Swings
1min Side Plank Hold (30secs per side)

Skill

Snatch Technical Work

Block Snatch High Pull (from plates on floor)
3 @ 60%
3 @ 65%
3 @ 70%

Power Snatch - focusing on catch position

2 reps On The Minute x 8

Strength

Front Squat/Back Squat

On The 90sec x 8 sets @ 79%

Round 1 - 2 Front Squat
Round 2 - Back Squat

WOD

"Grace" - For Time

Strength

Bench Press

3 @ 75%
3 @ 80%
3 @ 85%

Shoulder FInisher:

1) 25 reps double dumbbell seated overhead press
2) 10 reps double contraction

WOD

Teams of 2 - For Time

Split 30 Clean/Jerk (135/95, heavy)
Run 1200m Together
Split 12 Rope Climbs (I go, you go)
Row 1600m (400m, 400m, 400m, 400m)
Split 50 Burpees