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

Skill

Every 2:00 x 8 sets

2 Clean Pulls
2 Below the Knee Hang Power Cleans
2 Paused Split Jerks

WOD

For time:

21-18-15-12-9-6-3

Skill

Trunk Work

Every Minute On the Minute x 12

Odd: 30-45 second plank or weighted plank (plate on the back)
Even: 20-30m Farmer Carry

WOD

Strength

4 sets (from the rack)

Barbell Front Rack Reverse Lunge x 7-9/leg alternating
-rest :30
Strict Pull-up x 3-5 reps
-rest to recover strength

WOD

Skill
5-10 minute rope climb technique overview with coach

Strength

Every :90 x 8 sets

Odd - 8 Close Grip Bench Press
Even - Rope Climb Progression*

Strength

Back Squat - Test Day

Build to a  1 rep max - intermediate/advanced
Build to a 3 or 5 rep max - beginner/intermediate

WOD

"Karen"

Come to compete or cheer on the competitors!

Strength

Every 2:30min for 5 rounds:

Barbell Bent Over Row - 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 90%
Superset w/ DB Incline Press x 8-10

WOD

AMRAP in 15mins