Strength

Front Squat/Back Squat

On the 1:45 x 8 sets

Set 1 - 2 Front Squats
Set 2 - 4 Back Squats

@ 82% of Front Squat 1RM

WOD

Strength

Deadlift

4 sets of 15 Unbroken Deadlifts @ 53%

Super Set with 5 Ab Wheel Roll Outs

 

WOD

5 Rounds for Max Reps

WOD - Teams of 2

Teams of 2

Split 400m run (I go, you go)
Split 30 American Kettlebell Swings (44/25)
Split 200m Farmer Carry - 2 Kettlebells (44/25)
Split 200m Waiters Walk - 1 Kettlebell, walk together (44/25)

Skill

Turkish Get Up Practice - 10mins
L-sit (Rings, Dip Station or Parallettes) - 5mins

WOD

5 Rounds For Time

20 Single Arm Dumbbell Snatch
200m Sprint

WOD

3 Rounds - Not For Time

20 Calorie Row/Bike
1min Plank Hold (push up position)
20 Calorie Row/Bike
1min Side Plank - 1min right, 1min left
20 Calorie Row/Bike
1min Hollow Hold

Skill

Pulling

On The Minute x 9 (3 rounds)

Minute 1 - 5 Chest To Bar
Minute 2 - 7 Kipping Pull Ups
Minute 3 - 5 Strict Pull Ups

Crossfit Lite

5 Supinated Ring Rows

Skill

Agility Drills

On The 2min x 40mins (4 rounds)

*Shuttle run/sandbag toss

*Agility ladder (on floor) foot work

*Lateral hurdle jumps

Skill

Odd Object Conditioning

3 rounds - rest 1min between rounds

7/5 High Box Jump Overs
5 Sandbag/D-ball Cleans over the shoulder (35/30)
Box Push down & back on turf