WOD

Strength: Overhead Squats
5-5-5-5-5

WOD: 10 Minute AMRAP
– 12 OHS (95/65)
– 12 Hand Release Push Ups

WOD: For Time 3 Rounds
– 40 Calorie Row
– 30 Box Jump Overs (24/20)
– 20 Ring Dips
– 10 Suicide Sprints
**Rest 4 Minutes between rounds.

Technique/Strength: 3 Position Snatch
Hang Squat Snatch (above knee) + Hang Squat Snatch (below knee) + Squat Snatch
** You will have 20 minutes to work up to a heavy complex.

WOD: Squat “Isabel”
For time
– 30 Squat Snatches (135/95)

Strength: Push Press + Push Jerk
1-1-1-1-1-1-1

WOD: 4 Rounds For Time
– 35 Ab-Mat Sit Ups
– 25 Box Jumps (24/20
– 15 Push Press (115/75)

Skill: Pull Up review

WOD: 10 Rounds For Time
– 5 Chest to Bar Pull Ups
– 7 Front Squats (155/105)
– 9 Burpees

Strength: Dead lift 4-4-4-4-4

WOD: 3 Rounds For Time
– 15 Dead Lift (275/185)
– 30 V-Ups

Skill: Hand Stand Push Ups/Handstand Push Up progressions.
**If you have HSPU’s you will be doing 3×5 Strict HSPU’s then 3×5 2-6″ deficit HSPU’s depending on skill level

WOD: 20 Minute AMRAP
– 5 HSPU’s
– 10 Length of the Turf Sprints
– 20 KBS (55/35)

Strength: Back Squat
6×4

WOD: “Fran” For Time
21-15-9
– Thrusters (95/65)
– Pull Ups