Skill

Gymnastics

Alternating movements for 8 mins
1 rope climb (2 up/downs)
10 kipping pull ups

WOD

"Isabel"
For time
30 power snatches (135/95)

Active Recovery 

3 Sets
800m run
100m FR KB carry
100m farmers carry
rest 2 min

Strength 

Clean & Jerk

OT1:30 for 8 sets
1 power clean + 1 squat clean + 1 split jerk
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%

WOD

2 Rounds

Strength

Back Squat

7 Front Squat + 13 Back Squat @ 50% of 1RM Front Squat
3 Sets-- rest 2-3 mins

WOD

3 RFT
400m run
30 WBS (20/14)

Strength 

Deadlift

OT2 x 6 sets
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
rest as needed
10 @ 65%

WOD

21-15-9

Skill 

Strict HSPU (scaled: box or stinkbug pushups)
1 min of work/1 minute of rest
:45 sec of work/ :45 sec of rest
:30 sec of work/ :30 sec of rest
*for total reps!

WOD

Active Recovery

3 giant sets with 1-2 min rest between
16 KB front rack reverse lunge
100m farmers carry
32 banded goodmornings
32 abmat situps

then...

Strength

Snatch Work
3x3 Power Snatch Balance Drill

then..

EMOM
1 Power Snatch + 1 Squat Snatch + 1 OHS
minutes 1-5 @ 50%
minutes 6-7 @ 60%
minutes 8-9 @ 70%
minute 10 @ 80%

Strength

1RM Front Squat

CFL/Newbs: 3RM

WOD

AMRAP 12
5 power clean (115/85)
5 strict pull ups
100m run

Strength

Bench Press
5 @ 70%
5 @ 70%
3 @ 80%
3 @ 85%
1 @ 90%
*superset with PVC lat pull downs- 8 reps with perfect form!

WOD