Strength





Bench Press 5x10 @ 60-65%





WOD







OT5 mins x 4 rounds

Strength





1) Power Clean + Jerk: 6 x 1.1  @70-75% of Monday, every 60s.
CFL Options: Work on technique with a light load for all sets.

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