Strength
Back Squat (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
4 rounds for max reps
2 min on, 2 min off
15/10 Cal AAB

Skill
Kip Review for Knee Raises/K2E/T2B
+
Rope Climb Review
*Spend about 20 minutes total for both

WOD:
10 Rounds
Teams of 2
10 Knee Raises
10 Single Arm S2OH (5/side)

Oly:
Hang Power Clean
3 sets of 5

WOD:
18.1
Teams of 2 – IGYG per round
20 min AMRAP
8 T2B
10 Single Arm DB Hang Clean and Jerk 45-50/30-35
14/12 Cal Row

Skill:
10 min EMOM
Odd: 10 DB Lunges (held at side)
Even: 10 DB Push Press
*Use same weight for both movements – may increase after each round

WOD:
10 min AMRAP
10 KB SDHP

Strength
Deadlift (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Strength
Strict Press (off 90% + 5lbs)
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

Skill
4 sets
10 Single Arm High Pulls
10 Single Arm Strict Pulls
*May build over the 4 sets

WOD
Assault Bike Sprint
6 sets
:20 Max Effort

Skill:
2 rounds
250m row
5/side Turkish Get Ups
100m Single Arm Farmers Carry
1 min Bike (60/50 rpms)
10 Hollow Rocks
10 V-Ups
10/side Side Pillar Hip Drops
10 Lateral Lunges

Skill:
2 Rounds of
100m Single Arm Farmers Carry (each)
100m 1 Arm OH/1 Arm FR Carry (each side)

WOD:
Teams of 2
80 Cal Row
80 KB Swings
80 Box Jumps
80 Cal Row

 

 

Rx:
1-mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1-mile run
*Partition reps as needed

Scaled:
800m Run
50 Pull Ups
100 Push Ups