Chipper

Practice HSPU + pistols (10 minutes)

50 DU
50 Push ups
50 Pull Ups
50 Squats
30 DU
30 Burpees
30 Inverted Rows
30 Walking Lunges (each)
10 DU
10 HSPU
10 Jumping pull ups
10 pistols

AOD Circuit

5 rounds - 30 on, 10 off

Prowler Push  (90)

Rope

Push Press (45)

KBS (40/25)

Wall Ball
DB Burpees (30/20)

Squats, Pull ups, Push ups, K2E

Back Squats

3X5

10-9-8-7-6…3-2-1

Front Squats 95/65

Pull Ups

Push Ups

K2E

Pull ups, Broad Jumps, Push ups

Find 10RM

Push Press


AMRAP 15

5 Pull ups

7 Broad Jumps

9 Push Ups

Box Jumps. Toe taps, DUs

800M

then

4 rounds

12 Box Jumps

12 toe taps each side

12 DU

then

800M

Finisher

100 Wall balls for time

Hero WOD: DT

EMOM 9 
100M Sprints

DT

5 rounds
Deadlift 155X12
Hang Power Clean X 9
Push Jerk X 6

DU + Floor Press + Burpee pull ups

Bench Press

4X5 @ 80% 1RM

4 rounds

50 DU

10 Floor Press

10 Burpee pull ups

Snatch day

Find 2RM

1 Snatch + 1 OHS + 1 Squats Snatch

5 rounds

10 Squat Snatch 95/65

200M run

Clean & Jerks + Burpees

3X10 Deadlift @ BW

3 rounds

10 clean and jerks (135/95)

20 burpees

Cardio Circuit

5 rounds – 30/10

- Double Unders

- Rope slams

- Mountain Climbers

- KBS

- Row

- Prowler

DANIEL

Warm up to Thruster work weight

DANIEL 

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run 

95 pound Thruster, 21 reps 

400 meter run
50 Pull-ups

Double Unders, Ring Rows, Push ups

Practice handstands, HSPU

50 double unders

50 ring rows

50 push ups

40, 30, 20, 10

Barbara

Barbara
 

5 rounds 

20 pull ups

30 pushups

40 sit ups 
50 squats

Push press + pull ups

Snatch

Shoot for new 1RM

10-9-8-7-6-5-4-3-2-1

Push Press (135/95)

Pull up

Run + KBS

EMOM (9)

100 M Sprints

3 rounds

200M run

10 1-arm KBS each side

Dips + Pull ups + Double Unders

Bench Press

Work up to 5 rep max, the perform 4 X 3 at your 5RM + 5 lbs

4 rounds

10 dips

10 hang cleans 115/75

20 Double unders