WOD

Mobility:
– Shoulder Mobility
WOD: For Time
– 40 Alternating Lunges
– 30 Push Press (45/35)
– 20 Pull Ups
– 10 Hand Stand Push Ups
– 20 Pull Ups
– 30 Push Press (45/35)
– 40 Alternating Lunges

Work Capacity: 3 Rounds

– 1:00 of Max Wall Balls
Rest :30
– 1:00 of Max Sit Ups
Rest :30
– 1:00 of Max Turf Sprints
Rest 1:00

WOD: 10 Minute AMRAP
– 50 Double Unders
– 6 Dead Lifts (225/135)

Strength: Hang Power Clean
2-2-2-2-2

WOD: For Time
14-12-10-8-6-4-2
– Hang Power Cleans (135/95)
– Burpee Over Bar

Strength: 3 Position Snatch- high + mid + floor
**You will have 20 minutes to build to a heavy set.

WOD: 5 Rounds For time
– 8 Power Snatch (95/65)
– 10 Hand Release Push Ups
– 8 Toes To Bar

Work Capacity:
– 500m Row
– 15 Ball Slams (30/20)
Rest 1:00 x3
WOD: 12 Minute AMRAP
– 12 Box Jumps
– 10 KBS (55/35)
– 8 Goblet Squat (55/35)

Strength: Thruster
Following 2-3 warm ups
2-2-2-2-2

WOD: For Time 21-15-9
– Thrusters (95/65)
– Toes To Bar

Work Capacity:
800m run, 20 dips: 400m, 10 ring dips, run 200m 5 muscle ups (Or 5 dips)

WOD: Tabata
– KBS (55/35)
– Alternating Jumping Lunges
-Double Unders

Strength: Snatch Balance
**You will have 20 minutes to work on this skill and attempt to go as heavy as you can with good form.

WOD: 12 Minute AMRAP
– 5 Handstand Push ups
– 10 Hang Cleans (135/95)
– 10 Pull Ups
**Scale for HSPU is double hand release push ups.