Skill: Double Tabata

Tabata 1: Hollow Hold

Rest 1 min

Tabata 2: Double KB Front Rack Hold AHAP

*May stagger tabatas if large class

WOD: For Time

30-24- 18-12- 6

Strength: Hang Power Clean and Jerk – take 12-15 min to find a heavy double

WOD: 15-12- 9

Deadlifts 255/175

HSPU (normal subs and HRPU)

10 min time cap

Skill: Farmers Carry

4 x 100m Unbroken

May increase weight after each set

WOD: AMRAP 12

12 Wall Balls 20/14

10 Box Jump Overs

8 Push ups

Skill: 15 min Double under practice

OR

Those that have double unders - Mini Flight Simulator for time

10-20- 30-40- 50-40- 30-20- 10

Skill: Front Squat E2MOM for 12 min

5 reps at 70-80% of 3 rm from 7/14

Stay at the same weight not increasing

WOD: AMRAP 12

10 DB Power Snatch (L) 40-55/20- 35

10 Single Arm OHS (L)

Strength: Deadlift

4 x 8

Start around 60% and build over the 4 sets

WOD: 3 Rounds For Time

15 KB SDHP 53/35

12 KB Goblet Squats 53/35

200m run

Strength: E90sec for 8 rounds Push Press + 2 Jerks (Can be push jerks, split jerks or combination)

Start at around 60% of 1 rm Strict Press

Increasing in weight each round to work up to a heavy complex

Strength: Bench Press

20 minutes to find a 2RM

WOD: AMRAP 5

10/8 Cal Row

9 DB Push Press 25-30/15- 20

Rest 3 minutes

AMRAP 5

10/8 Cal AAB