Skill

Pulling Gymnastics/Run Intervals

Every 3 mins for 5 sets
10 TTB
1-2 BMU
100m run sprint

WOD

"Nate"

AMRAP 20 minutes:

Active Recovery 

2 min lite row
10 goblet squats
2 min lite bike
10 paraclete shoot throughs
3 min row
20 goblet squats
3 min bike
20 box/ring dips
5 min lite row
5 min lite bike

Strength

5 sets
1 hang squat clean + 1 power clean
*all @ 70% of squat clean max

THEN

OTM x 5
1 push jerk + 1 split jerk @ 60%

FINISH with 5 squat cleans + split jerk @ 65%

Strength

Back Squat

OT2m x 6 sets
3 reps @ 70%
1 rep @ 78%
3 reps @70%
1 rep @83%
3 reps @ 70%
1 rep @ 88%

WOD

5 RFT

Strength 

OTM x 10 alternating
min 1: 15/12 cal row
min 2: 5-4-3-2-1 deadlift @ 70%

WOD

15 power cleans
80m row/20 cal bike
10 power cleans

WOD

2P teams

In 6 mins:
run 800m (400each)
with time remaining, max power cleans (95/65)

rest 3 mins

In 6 mins:
20 burpee box jumpovers
with time remaining- AMRAP

Strength

10 sets
5 strict HSPU
*superset with 5x ab wheel roll outs

WOD

Death Race

5R
15/10 cal bike
10 burpees

 

5R
50' DB left OH walk lunge
10 romanian deadlift (95/65)
50' DB right OH walk lunge
10 box step ups

then...

100 abmat sit ups
50 glutei bridges

Strength

Snatch

OT2 x 8
10 x 1 arm db snatch (alternate after 5)
*superset strict chin ups x 5

WOD

3 RFT
40 DU
20 DB HC/J
40 DU