Strength / Skill
9 Sets For Load:
Barbell Seated Press
10-5-3-1-1-1-3-5-10
PARTNER WOD
3 wods - 6min amraps
sprint ygig both movements
5 db press 50/35
6/4 SKI
2 min transition
5 t2b or 7 k2e
8/6 row
2 min transition
5 Box Jump 24/20 or 30/24
6/5 bike
Skill Work
8 emom
odd: 1 Clean + 1 FS + Push Press then 1 squat clean + 1 push press (build to wod weight)
even: hspu/rig prep
WOD
5 RFT: 20 min time cap
5 HSPUs
5 Thrusters 95/65 or 115/75, or 135/95
5 K2E, or TTBs
5 Power Cleans
5 Burpees
5 KB Swings 53/35, or 70/53
5 ring rows, or Pull Ups, or CTB
Strength / Skill
Clean
build to 1rm
WOD
Part A:
3 min AMRAP:
9 Cleans 135/105
6 Box Jump Overs 24/20
rest 1 min
Part B:
3 min AMRAP:
9 Ball Slam 20/14
6 Turkish sit-ups 45/25
rest 3 min:
Part C:
For time:
9-12-15
Cleans
Box Jump Overs
Turkish sit-ups 45/25
Ball Slam
Strength / Skill
Deadlift
build to 1RM for today
WOD
16 min total time
4 min AMRAP x 3 rounds
500/400m Row
10 HSPUs
Max Dead Lift in remaining time on clock
rest 2 mins
Dead Lift weight increases ea rd
R1: 185/125
R2: 225/155
R3: 275/175
