STRENGHT

PRESS SERIES
EMOM 7 SET

2 military press
3 push press
5 push jerk

WOD

FOR TIME

50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up

STRENGHT

SQUAT CLEAN
6×4

2″ pause in bottom position

WOD

6 x 2′ AMRAP

A1

5 burpees
5 ttb / ktc
5 pull up

rest 45″

A2

4 hang power clean
5 push up
6 shoulder to over head

FLOW A1 – A2 – A1 – A2 – A1 – A2

STRENGHT

SKILL
DOUBLE UNDER

Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute

WOD

5 ROUNDS

7 power clean
9 thruster
7 front squat
12 deadlift

STRENGHT

SKILL
Hand Stand Push Up

Rx
accumulate in 4′ 25-30 strict hand stand push up
rest 2
accumulate in 3′ 15-20 strict hand stand push up

Scaled
accumulate in 4′ 30-35 kipping hand stand push up
rest 2′
accumulate in 3′ 25-30 kipping hand stand push up

WOD

3 ROUNDS

20 dumbbell reverse lunges
15 front burpee over the bar
10 pistol squat
5 pedlay row

BOX WOD

WOD

20″ WORK / 10″ REST

50 box jump
50 cal row
50 deadlift
50 wall ball
50 push up
50 american swing