Strength

Every 90secs x 8

Odd minutes: 4 Close Grip Bench Press
Even minutes: 1-3 Rope Climb progression

WOD

4 Rounds For Time:

Strength

3 sets:

10 Strict Pull Ups
1:00 Core Work
-rest 1:00

WOD

For Time:

100 Double Unders
80 Wall Balls (20/14)

Skill

Olympic Lifting

Every 90secs x 7 sets

1 Power Snatch + 1 Below the knee Hang Power Snatch + 1 Overhead Squat

WOD

Every 3:00 x 5 sets

WOD

Teams of 2

Event 1: 50 yd plate push / 20 butterfly ab mat sit ups (is a round)
Event 2: 10 tire flips / 10 tire jumps (is a round, in and out = 1 jump)
Event 3: 100 m ball relay (100 m = 1 rd)

Skill

Olympic Lifting

Power Clean + 2 Front Squat + Split Jerk
-15 minutes to build to a tough set

WOD

10 minute AMRAP

5 Deadlift (135/95*)

Skill

In 10 minutes accumulate as many Turkish Get-Ups as possible with perfect technique

WOD

Partition the following reps as needed to stay consistent

Strength
Every :90 x 8 sets

Odd - 6 Close Grip Bench Press (building from last week)
Even - Rope Climb Progression x 1-3 reps
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb

Oly
Every 2:00 x 8 sets

Snatch Pull + High Hang Snatch High Pull + 2 Low Hang Power Snatch

WOD
8 minute AMRAP

800 m run buy in
-AMRAP in remaining time-
10 Russian KBS 70/53

Strength

Paused Back Squat (1 second pause at the bottom)
3 reps x 5 sets, rest as needed
*during rest accumulate 6-10 reps of a HSPU variation
Deficit->Strict->kipping->negatives->box pike HSPU variation

Skill

10 min farmers carry technique
10 min strict press technique

WOD

20 minute AMRAP
1 25 yard heavy farmers carry
1 slam ball slam
1 slam ball over shoulder