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

​Warm – up
15/12 cal
3 Rounds:
10 pvc pass-throughs
10 overhead sqauts
10 duckwalk
10 calf-stretch
5 inch-worms

Strength & Skill
Overhead squat
3-3-3-3-3
*Increasing weight

​WOD
5 Rounds for time:
5 overhead squats (60/40)
10 alternating frontrack lunges
15 pull-ups

Warm – up
400m run
3 Rounds:
10 broad jumps
10 hip opener lunges
10 strict press
10 v-ups
10 backsquats

Strength & Skill
12 Minute Amrap:
5 back squats (60/40), 1 wall ball
**1 wall ball more each round

WOD
AMRAP 16:
16 KB goblet squats (24/16)
8 HSPU
16 KB facing burpees

Strength & Skill
6 Sets of :
1 Full clean
2 Front squats
1 Jerk
* Build to a max weight

​WOD
4 Rounds of :
10 Hang cleans (50/35)
5 Thrusters (50/35)
10 Over the bar burpees
* 1 Minute rest between rounds

WOD
WORKOUT A
20MIN AMRAP
Buy-in (4 rounds each)
20/15 calories
60 double-unders

Into max rounds
10 clean & jerks (60/40)
10 snatches
**Other partner handstand hold (plank hold)

-3min rest-

WORKOUT B
20MIN AMRAP
Buy-in (4 rounds each)
20/15 calories
200m run

Into max rounds
10 bar muscle-ups (burpee pull-up)
10 box jump-overs
**Other partner barbell front rack hold

Warm – up
15/12 Cal
TABATA ABS FINISHER
Everybody in hollow hold feet off the ground
https://www.instagram.com/p/ChoUo7xg4bR/
20 Sec on : 10 sec off
8 rounds
**Switch direction each round
**Every person starts with a wall ball

​WOD
3 Rounds for time:
800m row
80 double-unders
60m farmer's carry (24/16)
40 push-ups
20 chest-2-bar pull-ups (pull-ups)
(35min time cap)

Warm – up
400m run
3 rounds:
50 single-unders
10 push-up downard dog
10 kip swings

Strength & Skill
3 rounds:
30 v-ups
60 bicycles
30 sit-ups
60 mountain climbers
200m run

WOD
12min Amrap:
40 double-unders
12 HSPU
12 T2B

WOD
TEAMS OF 2
A) Team DL Ladder
12MIN AMRAP
24 Deadlifts (60/40)
18 Hang Cleans
12 Push Jerks

B) 12MIN AMRAP
Partner a, then partner B does (each):
- 12/9 calories
- 3 wall walks
THEN 10 synch burpee box jumps

C) 12MIN AMRAP
Partner a, then partner B does (each):
- 12/9 calories
- 10 alternating frontrack lunges (60/40)
20 sync abmat sit-ups