Prep Work
emom 9 15sec transition
min 1: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2:: rope hold/climb + hsHold/press
min 3: rig kip/pull-up/t2b prep
repeat 2x more
WOD
14min amrap
1 Rope Climb
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
sc/masters
rope modified climb
thrusters 95/65
banded pullups/jumping
k2e
hshold/pads or hRpu
RX+
rope 18'/15""
thrusters 135/105
ctb
strict t2b
deficit hspu 45/25
Skill/Stamina
Death by ERG
choice of Ski, Row or Bike
10 min cap
emom +1
Ski - 5/3
Row - 7/5
Bike - 4/2
WOD
12:00 min AMRAP
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats
Prep Work
9min amrap
min 1
3 DL+ 10sec HSHold
min 2
3 box jump + 10sec kip
min 3
3-5 wb + 10ish du
repeat 3 x and progress
PARTNER WOD
3rds split
10 Handstand push-ups
20 Deadlift
2rds split
20 Box jumps, 30 inch box
30 Pull-ups
1 rd spilt
100 Wallball
100 Double-unders
400m run together
Strength / Skill
OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)
comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable
WOD
12 min AMRAP
20 Dead Lift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then continue with:
3 DL
2 PSn
1 OHS
