Skill

Pulling Gymnastics/Double Under Conditioning

On The Minute x 12mins

Min 1 - 5 Pull Ups, Min 2 - 10 Double Unders
Min 3 - 7 Pull Ups, Min 4 - 20 Double Unders

Active Recovery WOD

3 Mile Bike
20 Sit Ups
50 Flutter Kicks
20 Hollow Rocks

2k Row
2 rounds of 21's and 20 Triceps Kickbacks (lite)

1 Mile Run
6 Spiderman & Reach

Strength

Strict Press

15mins to find 1 Rep Max

WOD

AMRAP 20

10 Push Press (95/65)
10 American Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Strength

Front Squat

6 Sets - rest as needed

3 @ 80%, 1 @ 83%, 3 @ 80%, 1 @ 86%, 3 @ 80%, 1 @ 89%

WOD

AMRAP 5

70/50 Calorie Row

Skill

Snatch Basics

Power Snatch Tech - 10mins

Snatch Grip Push Jerk & Snatch Drop - 8mins

Squat Snatch - 8mins

WOD

Skill

Pushing/Rowing Conditioning

5 Rounds:

Minute 1 - 30/20 Wall Balls (20/15)
Minute 2 - Max Calorie Row
Minute 3 - Rest

WOD

"Helen"

Active Recovery WOD

* At a low intensity *

15 - 12 - 9

Calorie Row
Calorie Bike

Into...

3 Rounds of:

8 Wall Squats
10 Spiderman + Reach

Strength

Deadlift

10 @ 55%
8 @ 59%
6 @ 63%
4 @ 70%
2 @ 80%

10 Double Unders (or attempts, NO SINGLES) between each set

WOD