WOD

Strength: Push Press
2-2-2-2-2

WOD: 15 Minute AMRAP
– 7 Push Press (115/75)
– 14 Box Jumps (24/20)
– 21 Ab-Mat Sit ups

Skill: Muscle Up Progressions/Pull Up Progressions.
**If you are efficient with muscle ups you will be doing 30 muscle ups for time.

WOD: 4 rounds for time
– 25 KBS (55/35)
– 400m Run

Strength: Paused Back Squat
6×3 @60% 1RM

Pause each rep for 2 seconds in bottom position. 2 min rest between sets.

WOD
6 RFT
7 Hang Snatch 95/65
14 Dips ring/matador
21 KB Sumo Deadlift High Pull 55/35

Strength: Split Jerk
2-2-2-2-2

WOD: 6 Rounds for time
– 40 Double Unders
– 20 Wall Balls (20/14)
– 10 Lengths of the Turf Sprints

Strength: Squat Snatch + Overhead Squat + Overhead Squat
**You will have 20 Minutes to work on this complex and work up to a heavy weight.

WOD: 12 Minute AMRAP
– 6 Handstand Push Ups
– 6 Front Rack Lunges (135/95)
– 6 V-Ups

Mobility: Hip and Shoulder Mobility
WOD: 20 Minute EMOM
Even Minutes
– 8 Dead lifts (185/115)
Odd Minutes
– 16 Box Jumps (24/20)

Technique: Thruster Review

WOD: 10 Rounds for time of
– 10 Thrusters (95/65)
– 10 Burpee over the bar
– 10 Pull Ups

Work Capacity:
– 1:00 Calorie Row
Rest :30
– 1:00 Hollow Body Rock
Rest :30
– 1:00 Ab-Mat Sit Ups
Rest :30
X3
WOD: 4 Rounds For Time
– 15 Hang Power Cleans (135/95)
– 15 Hand Release Push Ups

HAPPY BIRTHDAY TO ME.