STRENGTH: 3 sets of, Strict Pull ups x 6-8 reps Dips x 6-8 reps Push ups until failure (Rest 2 minutes) WOD: 4 rounds, each round for time, of, 3 x deadlifts 30 x double unders 2 x deadlifts 20 x double unders 1 x deadlift 10 x double unders Rest 1:30 between each round.
SKILL/STRENGTH: 4 cycles for quality, Row for cals, as fast as possible (M 10 cals/F 8 cals) Single arm DB push press, 5 per arm AHAP (1 minute rest) WOD: For time, 400 m run 15-10-5 of Dumbbell squat cleans (55/35, 35/20, 20/12.5) Anchored sit ups 400 m run OLYMPIC LIFTING SKILL: Burgener WU STRENGTH: A) 2 Position SQUAT Snatch (Above the knee + Floor) x 5 working sets (Don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%) B) Snatch Push Press 3 x3 (Perform 10 x banded pull aparts after each set) WOD: 3 rounds for time, 5 x power snatch 10 x HSPU 200 m run
GYMNASTICS: Take 10 minutes to practice one gymnastics skill of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
WOD: Four sets for max reps of, 45 seconds of burpees