WOD

Strength 

4 stations 2 mins at each

Calorie Row

Rope Climb/progressions

Muscle ups/progressions

Sled Plush 300/200 (includes sled @100lbs

WOD

30min

AMRAP

5 STOH 135/55

15 TTB

25 HRPU

35Sit-ups

Strength

Sumo Deadlift

10×3 Work up to an approximate 3RM

WOD 

“Karen”

For Time

150 Wall Ball Shots 20/14

The legendary Dave Tate pulling Sumo

Strength

Strict Press

2-3 warm up sets then,

5×10 (same weight)

WOD

4 RFT

15 Pull-ups

15 KBS

15 STOH 95/65

Cash out

1500K Row

Skill

Snatch Balance/Overhead Squat

8×1 + 3 OHS

Perform each set as 1 snatch balance followed by 3 overhead squats.

Try to add weight each set but focus on form.

WOD

5 RFT

5 Snatches

115/75

10 Burpees

15 Deadlifts 115/75

Strength

Floor Press

Warm-up 3-4 sets adding weight. Then,

8×3

Focus on speed using approx 70% 1RM fand keep weight the same each set.

Make sure every rep is done from a dead stop on the floor

WOD

20 min AMRAP

10 Dips bar/ring

10 KBS 55/35

10 HRPU (hand release push up)h

Strength

Back Squat

2-3 Warm up sets followed by

5×5 (adding weight, find approx 5 RM)

WOD

4 RFT

10 Front Squats 155/115

20 Pull-ups

30 Sit-ups

Skill 

10-15 min to work on Muscle ups or progressions.

If you can not do these motions work on kipping pull-ups and/or dips

WOD

For Time

20 HRPU (had release push ups)

50 Double unders

30 Deadlifts 135/95

20 HRPU

50 Double unders

30 Front squats

20 HRPU

50 Double unders

30 Thrusters 135/95

20 HRPU

50 Double unders