Skill

Kipping 10-15 mins

Review basic technique, tips, swing?kip?butterfly

WOD

Bean bag shuttle runs @1:1

WOD

3 Rounds for Total Reps in 17 Minutes
1 min wall-ball shots (20/14lb)
1 min sumo deadlift high pulls (75/55lb)
1 min box jumps (20in)
1 min push press (75/55lb)
1 min row (calories)
1 min rest

Strength

Front squat 4x12@65-68%

E3MOM for 12 min
Rest 2 min
DB press 4x12
E2MOM for 8 min

WOD

Tabata wall ball 20/14
Rest 2 min
Tabata pull ups

Strength

Deadlift 4x10 @68-72%

E3MOM for 12 min
Rest 2 min
DB bicep curl 4x12
E2MOM for 8 min

WOD

14 min AMRAP
15 hang power snatches 115/75
15 T2B
200 m run

Strength/Skill

BB Bent Over row 4x12

E2:30MOM for 10 min
Rest 2 min
Weighted dips 4x12
E2MOM for 8 min

WOD

6 x 100 m sprints at RPE 8
walk back for rest

Strength

Back squat 4x12 @65%

E3MOM for 12 min
Rest 2 min
Strict press 4x12 @68-70%
E2:30 for 10 min

WOD

30.20.10
Lunges 95/65
burpees

Strength

Bench 4x12 @68-70%

E2:30MOM for 10 min
Rest 2 min
DB row, 1 arm 4x12 ea side
E2MOM for 8 min

WOD

10 min AMRAP
10 bar dips

WOD

25 Min AMRAP:
2 rounds of-
15 Push Press (95/65)
15/12 Cal Row

2 rounds of-
8 Pullups
12 Front Squats (95/65)

Partner WOD!

Bean bag shuttle runs @1:1

Rest 2 minutes

10 Russian swings 70/53