Strength

Front Squat or OHS

5 x 1 tempo
5s to find the bottom
2s pause
stand fast

50% 55% 60% 65% 70%

then into 10 heavy reps at 70%-80%

MURPH

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

WOD

2RFT
10 burpees
9 WBS (20/14)
8 C2B
7 AKBS (53/35)
6 push ups
5 power cleans (95/65)
400m run
30 DU
20 sit ups
1 broad jump for distance

Skill

Gymnastics Pull-Run Conditioning

6 sets:
2 rope climbs
100m run sprint
1m rest in between sets

WOD

AMRAP 12
15 box jumps

Active Recovery

1000m row (conversational pace)
100 yd front rack KB carry (35/25)
1600m or 1 mile bike
100 yard farmer carry (53/35)
800m run/jog
max plank hold- elbows

Strength

Power Clean
6 x 3 @ 50%

Push Jerk
4 x 3 @ 40%

WOD

OT1:30 x 6 (alternate stations x 3)
Station 1
10/7 cal bike
15 ambit situps

Strength

Back Squat
3 x 8 @ 40%
*superset with 25 ft backward lunge walk

WOD

3RFT
15 Hang Squat Clean (75/55)
15 lateral burpee over the bar

Strength

Bench Press
3 x 10 @ 50%
*superset with 10 hollow rocks

WOD

OT5 x 5 rounds
25 air squats
10/15 cal row
7 power snatch (75/55)