Strength 

Snatch Push Press +Snatch Balance 

5 sets 10-15 minutes 

WOD 
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row

Strength 

Power Clean 3x1@80-95%

Front Squat 3x1@90% 

WOD 

Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)
 

WOD 

5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-

SKILL 

Strength 

Snatch 3x1 @80-95 

Snatch Deadlift 3x3 @100

WOD 

21-15-9
Deadlift (275/185)
Strict Handstand Push Ups

WOD 

12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat

WOD 

5 rounds
15/12 Calorie Bike Erg (or 12/10 Assault Bike or 10/8 Echo Bike)
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)

Strength 

Shoulder Press 4x8 

GHD Hip Extension 4x10 

Strength 

2 Push Press + Split Jerk 5x3  

Strength 

Clean 3x2@80

Clean Deadlift 3x3@90 

WOD 

50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
(KG conv: KB 24/16, FS 83/56)

WOD 
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7  min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)

4 rounds: