Skill

Push Gymnastics/Aerobic Bike

OTM x 12 alternating
m1: 10 KHSPU
m2: 10/8 cal bike

WOD

50 cal row/bike buy in

then

21-18-15

Active Recovery 

3 giant sets

2 min row
10 front abdomincal contractions
supinated barbell row (light)
max ring push ups (pushups on 25s)
25 GHD or weighted sit ups
200m jog

Strength

Snatch

From 0:00-5:00
2 snatch grip push jerk (behind neck)
1 snatch balance (drop to squat)
From 5:00-10:00
5x1 squat snatch
From 10:00-15:00

Strength

Thruster

OT2M x 6
3 thrusters
*percentages based off of your clean and jerk
3 @ 60%
3 @ 65%
3 @ 70%
Set 4,5,6 build to a heavy 3 rep max thruster

Strength 

Strict Press

5 @ 65%
3 @ 70%
5 @ 65%
2 @75%
5 @ 65%
1 @ 85%
*superset with 100ft farmers dumbbell carry (heavy)

WOD

3 RFT

HAVE FUN IN CLASS :)

Skill

Pulling Gymnastics/Run Intervals

Every 3 mins for 5 sets
10 TTB
1-2 BMU
100m run sprint

WOD

"Nate"

AMRAP 20 minutes:

Active Recovery 

2 min lite row
10 goblet squats
2 min lite bike
10 paraclete shoot throughs
3 min row
20 goblet squats
3 min bike
20 box/ring dips
5 min lite row
5 min lite bike

Strength

5 sets
1 hang squat clean + 1 power clean
*all @ 70% of squat clean max

THEN

OTM x 5
1 push jerk + 1 split jerk @ 60%

FINISH with 5 squat cleans + split jerk @ 65%

Strength

Back Squat

OT2m x 6 sets
3 reps @ 70%
1 rep @ 78%
3 reps @70%
1 rep @83%
3 reps @ 70%
1 rep @ 88%

WOD

5 RFT