Skill

Pulling Gymnastics/Double Under Conditioning

*10min Running Clock*

9 Strict Pull Ups
10 Unbroken Double Unders
8 Strict Chin Ups
15 Unbroken Double Unders
7 Strict Pull Ups

Active Recover WOD

8 Rounds of:

12 Calorie Bike
4 Shuttle Runs (on turf)
12 Seated Single Arm Dumbbell Press (lite weight, 6 per side)
12 Empty Barbell Curls

Strength

Deadlift, Super Set w/Ab Wheel Rollouts

10 @ 40%, 1 Rollout
8 @ 50%, 3 Rollouts
6 @ 60%, 5 Rollouts
4 @ 70%, 7 Rollouts
2 @ 80%, 9 Rollouts

WOD

Strength

Tempo Front Squat

On The Minute x 9

5 seconds down, 2 sec hold at the bottom, aggressive up

Set 1 - 3 @ 63%
Set 4 - 6 @ 67%
Set 7 - 9 @ 71%

Skill

Snatch Tech

3 x 3 Muscle Snatch (empty BB)
3 x 3 Tall Snatch Jerk (empty BB)
3 x 3 Snatch Balance

On The Minute x 8, building in weight

WOD

Teams of 2

Run 100m together
50 synchro AKBS (53/35)
100m Run
50 Slamball Thrusters (35/25)
100m Run
50 plate Ground to Overhead (25/15)
100m Run
50 Air Squats
100m Run

Skill

Pushing Gymnastics & Aerobic Conditioning

On The 1min 30sec for 10 Rounds:

20sec L Sit
20sec Handstand Hold (freestanding if possible)
100m Sprint

Active Recovery WOD

4 Rounds at Moderate Intensity

500m Row
25 Abmat Sit Ups

Into...

4 Rounds

25/20 Bike Calories
15 Burpees

Strength

Bench Press

15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)

WOD

For Time:

1k Row

Strength

Back Squat

20mins to build to a heavy 5 reps
*Super Set with 15-20 Unbroken Hollow Rock

WOD

AMRAP 9

35 Double Unders
25 Air Squat