Ring Dips + Pistols + Situps

12 minutes

Practice:

HS Push ups

HS Holds

HS Walks

20-14-8

Dips

Pistols (10-7-4 each side)

Sit ups

Run, Row, SDHP

EMOM 10

10 Deadlifts

155/105

AMRAP 20

100M run

10 ring rows

10 SDHP (bar)

Snatches + Push ups

5x2

wall walk outs to pushup (touch nose to wall)

rest 1 min between sets

AMRAP 5:

10 Hang Snatches (95/65)

10 Pushups

rest 2 mins

AMRAP 5:

5 hang snatches (135/95)

5 pushups

Chelsea

AMRAP 30
5 pull ups
10 push ups
15 squats

Thrusters + KBS

Work DB rack – 2 rep max each side

4 rounds

5 Thrusters 95/65

10 KBS right

5 Thrusters

10 KBS Left

AMANDA

Work up to WO weight Snatch

Practice MU progression

 

AMANDA

9-7-5

Muscle Ups

Snatches 135/95

MU Subsitiutes:

Jumping MU

Or

Pullups + Dips X 2 ie: 18/14/10

Deads, Jumps

5RM Snatch-grip deadlift

4 rounds

10 Deadlifts 225/155

10 Box jumps

100 single jump ropes

Sit ups + burpees + deadlifts

Snatch practice to 5RM

WOD

AMRAP 20

5,10,15,20,etc…

Sit ups

Burpees

Deadlifts 135/115

Front Squats + Run

Back Squat

7X3

4 rounds

12 F. Squats 135/115

400M run

AMRAP 15

10X3 Pull ups

AMRAP 15

5 HSPU

10 Ring Rows

15 Jump Squats

Strongman-30/10

Strongman-30/10

Tire Flip

Rope Slam

Sandbag Deadlift

Water jug row

Sand PVC Press

Keg Bearhug Squat

Monday WOD

Bench

5,5,3,3,3,1,1

3 rounds

10 Dips

15 KBS

20 Burpees

Deads, HSPU, Box Jumps, RUN!

8 EMOM

1 below knee hang clean

1 above knee hang clean

1 high hang clean

(increase weight with each minute)

Amrap 15 mins:

(ascending ladder)

3 Deadlifts (185/115)

3 Handstand PU’s

3 box jumps

200 m sprint
666, 999, 12-12-12, etc..

OHS + T2B + PU

Every 90 seconds for 6 rounds:

30 second handstand hold

(advanced: 20 handstand shoulder taps)

Amrap 12 mins:

7 OHS (135/95)

7 T2B

7 Strict Pullups