Skill/Stamina
3 rds Jump / Cardio
RD1:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Bike
RD2:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Row
RD3:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Ski
PARTNER WOD
20 AMRAP
50 Air Squats
40 Wall Balls
30 KB Swing
20 HSPU
10 Devil's Press
Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
Metcon
3RFT
10 C&J 135/95
20 barbell jump over
30 Row
rx+ 155/105
rx++ 185/125
Skill Work
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10\
WOD
4RFT
10 DB snatch (5R then 5L)
10 lateral burpee over db
10 cal bike
Skill Work
Back Squat
5x3 - build load
5 sets of 1 Sn balance + 1 OHS
WOD
For Time
Ladder Down
A: 10-1 - OHS 115/85
B: 10-6 -1 rope climb
5-1 - 200m run
IE: 10 rounds:
rd 1: 10 ohs, 1 rope
rd 2: 9 ohs, 1 rope
rd 3: 8 ohs, 1 rope
rd 4: 7 ohs, 1 rope
rd 5: 6 ohs, 1 rope
rd 6: 5 ohs, 200m run
rd 7: 4 ohs, 200m run
rd 8: 3 ohs, 200m run
rd 9: 2 ohs, 200m run
rd 10: 1 ohs, 2oo run
rx+ 135/105
