Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups
Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh
WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb
Warmup
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats
Skill Work
8 min EMOM
Partner alt
Hang Snatch 3x (50%)
Snatch Balance
PARTNER WOD
4 RFT
Run 400 - together
4x Alternate -1sn+2ohs ea
4 sync wall walk
135/95
Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives
WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold
Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90
WOD
3RFT
30 DUs
20 k2e
10 oh squat
