Strength:

12-10-8-6-4-2 Reps of 

Bench Presses

WOD: 2 Rounds for time

20 Deadlift (60/40)

200m Run

20 Hang Power Clean (60/40)

200m Run

20 Push Jerks (60/40)

200m Run

WOD: AMRAP 12 Min.

10 Burpee Box Jump overs (24/20)

150m Kettlebell Farmers Carry (55/35)

20 Double Unders

CORE: For Time

40-30-20-10 Reps of 

Sit-ups

9-12-15-18 Reps of

Toes to Bars

Strength: 7 Rounds for load

4 unbroken sets of

1 Power Clean

1 Hang Power Clean

WOD: For Time

Cash in: 750m Row

then 5 rounds

6 Squat Snatch

15 Push-ups

Cash out:750m Row

Strength: EMOM 10 Min.

3 Front Squats (climbing)

WOD: 5 Rounds for time

7 Deadlift (80/50)

14 Dips

21 Kettlebell Swings (55/35)

WOD: AMRAP 15 Min.

20 Air Squats

15 Pul-ups

10 Handstand push-ups

*15 steps walking lunges after every round

CORE: 7 Min. AMRAP

30 seconds plank

20 Kettlebell Russian twists

10 Hanging knee-ups

Skill:

Overhead Squat

WOD: '' Nancy ''

5 Rounds for Time

400m Run

15 Overhead Squat (42.5/30)

Conditioning: 8 Min. EMOM

ODD: 200m Row

EVEN: 20 Double Unders

Strength: 7 Min. EMOM

5 Power Snatches

WOD: 10 Min. AMRAP

2.2,4.4,6.6,8.8... Reps of

Box Jumps (24/20)

Burpee Pull-ups