WARM UP
3x
Runway tiger crawls
5 Ring rows
3 Clusters
WOD
4x
15 Pullups ADV-25 Pullups
20 Thrusters RX-75/45lb (34/20kg) ADV-95/65lb (43/29kg)
25 Abmat situps
Rest 1 minute between rounds
18 Minute cap
STRENGTH & SKILLS
@ 27 Minutes
EMOM x 12
1 Cluster
Increase your weight each minute until you hit your max, record heaviest.
WARM UP
3x
100m Run
5 EB Power snatch
5 EB Jumping back squats
WOD
10-1
Power snatch RX-125/75lb (56.8/34kg) ADV-145/90lb (65/41kg)
Burpee box jumps 24/20″
15 minute cap
Note: If scaling the weight you should not be able to string anymore than 3 touch and go reps together
STRENGTH & SKILLS
10×2
Front squats (Climbing)
Record heaviest
WARM UP
3x
10 Cals
3 EB Dead lifts
3 EB Power cleans
3 EB STO
WOD
Partner wod
25 Minute AMRAP
16 GTO 115/75 (52/34kg) or 135/95lb (61/43kg)
32 Ball slams
100m Run
@ 25 Minutes
10 Minutes to work up to a heavy single shoulder to overhead (From the floor)
Score = Both partners combined weight
WARM UP
3x
Runway lunges
5 KB Dead lifts
5 KB Upright rows
WOD
15 Minute ladder
4 KB SDHP RX-24/16kg ADV-28/20kg
4 Single arm KB Push press (Half the reps each arm)
25 Double unders
6
6
25
8
8
25
And so on….
STRENGTH & SKILLS
7×3
Front squats (Climbing)
Record heaviest
WARM UP
3x
100m Run
2 EB Power snatch
2 EB Snatch balance
2 EB Hang snatch
WOD
50 Dead ball thrusters RX-40/30lb ADV-50/40lb
Then
4x
5 Hang snatch RX-135/85lb (61/38.6kg) ADV-155/105lb (70/47.7kg)
15 CTB ADV-5/2 Bar muscle ups
20 Minute cap
STRENGTH & SKILLS
5×3
Snatch balance
WARM UP
3x
Runway inchworms
5 KB Stiff leg dead lifts
3 Burpee pull ups
WOD
25 Minute AMRAP
24 Dead lifts RX-115/75lb (52/34kg) ADV-135/95lb (61/43kg)
12 Lateral bar burpees
300m run
WARM UP
3x
10 Cal
5 EB Strict press
5 GHD Sit ups
WOD
For time
42-30-18-9-6
Push press RX-90/60lb (40/27kg) ADV-105/70lb (47.7/32kg)
21-15-9-6-3
TTB
15 Minute cap
STRENGTH & SKILLS
@ 20 Minutes
50 Dead ball over the shoulder for time
7 Minute cap
Record weight of ball used