Strength:

EMOM 7
5 Front Squats Climbing

WOD:

17min AMRAP
7 Overhead Squats (50/35)
17 Double Unders
27 Sit-ups

12min AMRAP
8 Handstand Push-ups
10 Box Jump Overs (30/24)

*3 strict pull-ups after every round

S1:
8 Jacknife
10 Box Jump Over (24/20)

Core:

3 Rounds
30 sit-ups
15 straight leg raises

Strength:

12min EMOM
Odd: 3 Snatch + 3 Snatch Grip Press behind the neck
Even: 15 Double Unders

S1: x3 Single Unders

WOD:

5 Rounds For Time
10 Front Squats (60/40)
20 Toes to Bar

S1:
Front Squats @ 50/30
Knees to Elbows

18min EMOM

Max reps
Minute 1: Power Clean (50/40)
Minute 2: Dumbbell Push Press (45/35)
Minute 3: Kettlebell Swing (55/35)

S1:

Max reps
Minute 1: Power Clean (40/30)
Minute 2: Dumbbell Push Press (35/25)
Minute 3: Kettlebell Swing (35/25)

Conditioning:

400m Kettlebell carry on chest

Strength:

10-5-3-1-1-1-3-5-10 reps of
Bench Press

WOD:

15min AMRAP
15 Deadlifts (80/60)
15 Burpees
15 Double Unders

S1:
Deadlift @ 70/50
x3 Single Unders

Ankle and Hip Mobility

WOD:

3 Rounds For Time
15 Dips
250m medball carry (9/6)
50 Air Squats

S1:
3 Rounds For Time
15 Assisted Dips
250m medball carry (6/4)
50 Air Squats


Partner Core:

Partner 1: 1min row
Parter 2: 1min plank hold

Strength:

9min Time Cap

Find 1RM Back Squat

WOD:

2 Rounds For Time

21 Power Snatches (40/30)
25 Wall Balls (9/6)
15 Power Snatches (50/35)
25 Wall Balls (9/6)
9 Power Snatches (60/42.5)
25 Wall Balls (9/6)

S1:

2 Rounds For Time

21 Power Snatches (30/25)
25 Wall Balls (6/4)
15 Power Snatches (40/30)
25 Wall Balls (6/4)
9 Power Snatches (50/35)
25 Wall Balls (6/4)