OHS + Jump ropes

4 rounds

7 OHS 95/65

100 single jump ropes 

Push - Squat - Sit

EMOM for 20 min

3 push ups

5 squats

7 sit ups 

Press Squat

Skill
Practice handstands and variations; ie HS holds, HS Walks, HSPU, etc.

AMRAP 15

5 hspu

10 push press

5 front squats

10 squats

Use 65/45 

Jump + Climb + Jack

3 rounds

25 tuck jumps

50 mountain climbers

100 jumping jacks 

Snatch, Row, Jump

5 rounds

10 DB Snatch (L)

15 Ring Row

10 DB Snatch (R)

30 Double unders 

Zeus!!!

Group Stretch

2 min plank hold

50 russian weighted twists

2 min plank hold

ZEUS: (30 burpees instead of original 30 calorie row)

3 rounds:

30 wall balls

30 SDHP 75/ 45

30 Box Jumps

30 Push Press 75/ 45

30 Burpees

30 hand release pushups

30 air squats

Thrusters + KBS

Skill:

3 front squats to 3 push press

21-15-9

Thrusters 95/65

KBS

Finisher:
AMRAP 5
Overhead Walking Lunges 

Deads, Pulls, Burpees

For time:

75 80% bw deadlifts

75 pull ups

75 burpees 

Push and sit

5 rounds

Push up X 10

Sit up X 10

Legs elevated Push up X 7

Toes 2 Bar X 7

Burpees X 4

Sit up to stand X 4

Strongman WOD

Skill:
Rope climb practice

WOD:
5 rounds each station @ 30 on/10 rest

Tire flips
Keg Row
Jumping Rope Pullups
Sandbag deadlift
Keg swings
Heavy Bag Bearhug Squats

Gymnastics Day

Skill:
3 rounds:
3 forward rolls + 3 cartwheels + 3 pike jumps

then

10 Rounds:
3 Strict pull ups + 2 HSPU

WOD:
AMRAP 7: Burpees
AMRAP 5: Squats
AMRAP 3: Push ups

Isabel

For time:
30 Snatches 135/95

Finisher:
EMOM for 10 min
3 OHS using snatch weight

Double Unders + Front Squats + Push Ups

30 double unders

1 front squat 115/75

10 chest to floor push ups

30 DU

2 FS

9 PU

30 DU

3 FS

8 PU

30 DU

4 FS

7 PU
etc

Push Press AMRAP

AMRAP 15

5 DB Push Press 25% BW

10 side to side box jumps each side 

K2E + PP + PU

7 rounds

10 knees to elbow

10 Push Press 95

10 push ups

SDHP + JJ + MTCs

For time:

100 SDHP

200 jumping jacks

300 mountain climbers (150 each side) 

Squat + Jump + Sit

 4 rounds

25 Back Squat 135

50 double unders

25 sit ups 

Burpees + Pull ups

EMOM 15

5 burpees

5 pull ups 

CrossFit Total

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

HSPU + sit ups + trx rows

5 rounds

5 HSPU

10 sit ups

15 trx row