CORE:

5 Rounds For Time

30'' Handstand Hold

30''Superman Hold

30'' Hollow Body Hold

WOD:

12min Amrap

3 Pull-up +3 - +3 - +3... - +3 

3 Parallette Dip +3 - +3 - +3... - +3 

100m Run

WOD

20 MIN EMOM

ODD : 7 HANG POWER CLEAN 50/40

EVEN : 100 MT FARMERS CARRY 50/35

STRENGTH

FRONT SQUAT

5-5-4-4-3-3-2-2-1

WOD

15MIN AMRAP

300 MT RUN

10 PUSH PRESS 50/40

Skill:

Handstand

WOD:

7 Rounds For Time

7 Burpee to Jumping Ring Pull-up

14 Jumping Lunge

21 Sit-up

With a 14 min Clock

300m Run
30      Wall Ball
30      Inverted Row
200m Run
20      Wall Ball
20      Inverted Row
100m Run
10      Wall Ball
10      Inverted Row
In remaining time AMRAP Cleans (60/40)

WOD:

5 MIN EMOM

50 MT BEAR WALK

4 ROUND FOR TIME

4 BENCH OVER JUMPS

30 DOUBLE UNDER

15 MT STANCE RUN

300 MT RUN

Strength:

Deadlift 5x5

WOD:

21-15-9

Kettlebell Swings(55/35)

Dumbell Push-ups

Toes to Bars