Skill





30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry

Strength





HSPU: 5 x 5
Scaling Options: 
DB Seated Press
Box HSPU
Kipping HSPU

WOD





3 RFT

GPP and CFL

Strength





1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.

2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.

GPP

SURPRISE WOD!

GPP and CFL

WOD





EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups

GPP and CFL

Strength





Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock

GPP and CFL

Strength





Gymnastics Static Holds x Accumulate 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand

GPP and CFL

Strength





1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s.

GPP and CFL

Strength





Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00