Warm-up
15/12 Cals
3 Rounds:
10 Airplane deadlifts
10 Squat stretch
10sec Pigeon stretch
30 Skips

​WOD
In teams of 2 -
30 Minute AMRAP:
You go I go
12 DB snatch @ 22.5/15kg
12 Goblet squats @ 24/16kg
30 Double unders

Warm-up
3 Rounds:
10 Cleans (EB)
10 Thrusters (EB)
10 Hip opener lunge
10sec Triceps stretch on wall

Strength & Skill
Complex
2 Cleans
2 Front squats
2 Jerks

WOD
21-15-9 of:
Clusters @ 60/40kg
Burpees over bar
-Start with complex as soon as WOD is
finished
(35 min)

Warm-up
400m Run
3 Rounds:
10 Hamstring walk
10 Lunges
10 Push up – down dog
5 Scap pull ups + 5 pull ups

Strength & Skill
Running
800m
-rest 2 min
400m X 4
-rest 1 min
1200m

WOD
3 Rounds:
40 Lunges
30 Push ups
20 Pull ups
* 10 rope climbs buy out

Warm-up
15/12 Cal
3 Rounds:
10 Sec door stretch
10 DB snatch
10 Front squats (EB)
10 Strict presses (EB)

Strength & Skill
16 Minute EMOM:
1 – 15/12 Cal
2 – 16 DB snatch @ 22.5/15kg
3 – 50 Double unders
4 – 40 Sec plank

​WOD
14 Minute AMRAP:
18 Push ups
10 Front squats @ 60/40kg
8 STOH @ 60/40kg

​Warm – up
Run 400m
3 Rounds:
10 Hamstring walks
10 Alt V-ups
10 Box step ups

Strength & Skill
Every 3 minutes for 15 minutes:
Run 400m
10 Burpees

WOD
27-21-15-9:
Toes to bar
Box jump overs @ 61/51cm

Warm-up
400m Run
3 Rounds:
10 Pull ups
10 Push ups
10 Snatches (EB)

Strength & Skill
Pull up skill work

​WOD
2-2-2-3 Minute work
20 Pull ups
* Max Power snatches 60/40
** 1 Minute rest after each round

Warm – up
15/12 Cal
3 Rounds:
10 Hamstring walks
10 Push – ups
10 Deadlifts (EB)
10 Box step – ups

Strength & Skill
Deadlift
5 Sets of 2 reps

WOD
For time:
50 DB overhead lunges @ 22.5/15kg
50 DB box step – ups @ 61/51cm
50 Handstand push – ups
50m Handstand walk

Warm-up
3 Rounds:
10 Back squats (EB)
10 Clean and jerks (EB)
10 Hip opener lunge
30 Skips

Strength & Skill
Pause back squat
5 Sets of 3 reps

WOD
8 Rounds:
10 Clean and jerk @ 40/25
50 Double unders

Warm – up
400m run
3 rounds:
5 push-up down dog
5 hang power-cleans
10 DB/KB snatches

Strength & Skill
Every 2min for 16min:
5 strict pull-ups
5 hang power-cleans (60/40)
5 burpees over bar

WOD
12 Minute AMRAP:
6 alternating DB/ KB snatches
1 hand-stand push-up
**1 handstand push-up more every round

Warm – up
400m run
TEAM WARM-UP
VOLLEY MEDBALL
https://www.instagram.com/p/Cje-1RnAg4i/
**1 burpee after throwing

THEN in own time 20 empty bar squat cleans

Strength & Skill
5-4-3-2-1
Squat cleans (80/55)
**200m run between each round
-rest 1min between each set-

WOD
8 Rounds for time:
10 jumping lunges
10 burpees
10 alt v-ups