Skill:

5 x 5 Strict Press

W.O.D.

“Helen”

3 Rounds

400 Meter Run

21 K.B. Swings

12 Pull Ups

 Skill:

8 x 2 Squat Clean (work up to 85% 1 rep max)

 

W.O.D.

10 A.M.R.A.P

5 Hang Clean

7 H.R.P.U

9 Abmat situps

 

Skill:

5 x 2

Deadlift (75% max)

W.O.D.

Tabata

K.B. Lunges (alternate leg)

K.B. Snatch (alternate arms)

 

 

Skill:

3 H.S.P.U. on minute for 5 minutes

3 complexes (75/45) on minute for 5 minutes

W.O.D.

Open 13.4

 

 

Skill:

Push Press

5 x 3

W.O.D.

4 Rounds

20 Wall Ball

15 Walking Lunges w/45/25 plate overhead

 Skill:

5 x :30 Row/:10 rest (1 damper)

2 Rounds with 3:00 minute rest between rounds

 

W.O.D.

8 A.M.R.A.P

40 meter bear crawl x 2

                                                                                                   10 burpees

 

 

Skill:

5 x 2 Back Squat

3 Hang Clean(%60 of 1 rm)

On the minute for 12 minutes

 

 

 

Seven’s

7 Rounds

7 H.S.P.U.

7 Thrusters (135-95)

7 Knee to Elbow

7 Deadlift (245/165)

7 Burpee7 K.B. Swing

7 Pull Up

 

 Skill:

3 x 24 Single leg barbell step up

* start 5-10 pounds each set

W.O.D.

8 A.M.R.A.P

5 Pull ups

10 abmat sit ups

 

 

Skill:

30 Minutes

Even Minute (3 Snatches %60 1 RM)

Odd Minute (5 O.H.S. %40 1 RM)