Skill

Wall Walks - Not For Time (10-15min cap)

30 Wall Walks (nose + knees to wall)

WOD

AMRAP 16

15 Overhead Squats (95/65)
30 Double Unders

Skill

On The Minute x 12

7 D-Ball Slams (full extension @ top)

WOD

AMRAP 12

3 Rounds of "Macho Man" (115/75)
15 Toes To Bar

Strength

Meathead Monday

3 Sets of:

10 Bench Press (40-50%)
10 Empty Barbell Curls
10 Bent Over Rows (supinated)

WOD

3 Rounds For Time:

WOD

Teams of 2 - 12 Rounds for Time (6 rounds each)

12 Alternating Dumbbell Snatch
12 Lateral Burpee Over Dumbbell
200m Run

*Switch working partner after each round completed

Skill

Pulling Gymnastics/Double Under Conditioning

On The Minute x 12mins

Min 1 - 5 Pull Ups, Min 2 - 10 Double Unders
Min 3 - 7 Pull Ups, Min 4 - 20 Double Unders

Active Recovery WOD

3 Mile Bike
20 Sit Ups
50 Flutter Kicks
20 Hollow Rocks

2k Row
2 rounds of 21's and 20 Triceps Kickbacks (lite)

1 Mile Run
6 Spiderman & Reach

Strength

Strict Press

15mins to find 1 Rep Max

WOD

AMRAP 20

10 Push Press (95/65)
10 American Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Strength

Front Squat

6 Sets - rest as needed

3 @ 80%, 1 @ 83%, 3 @ 80%, 1 @ 86%, 3 @ 80%, 1 @ 89%

WOD

AMRAP 5

70/50 Calorie Row

Skill

Snatch Basics

Power Snatch Tech - 10mins

Snatch Grip Push Jerk & Snatch Drop - 8mins

Squat Snatch - 8mins

WOD