Skills-
Snatch balance, ohs, hspu, pistols, push ups
*pick a weakness and spend 10-12 min working on making improvements*

Wod-

4 rds-
50m OH walking lunges (95#/65#)
15 Hang power cleans
10 Box step ups with the barbell
15 deadlifts

*Goal is to not let go of the bar throughout the whole round*

Post time/weights to “comments”

Strength-

Back squat- one rep max

Wod-

3 rds- one min rest between

Plyo or ring push ups
Mountain climbers
Wall balls
Sit ups

Post time to “comments”

‘Mary’

20min amrap:

5 Hspu
10 Pistols
15 Pull ups

Post rounds to “comments”

Strength-

Shoulder Press- one rep max

Wod-

3 rds:

5 Bear complexes (115#/75#)
15 Burpees
400 m run

Finisher- ab work

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“Cadbury Shuffle”

For Time:

300 Jump Tucks

200 Squats

100 Push-up

50 Burpee

May divide the reps into any order you wish.

Post time to “comments”

Strength-

Snatch- One Rep Max

Wod-

Team Wod

Stations:

Rowing 250M Row

KB swings

Pull-ups

Squats

Double Unders

Sit Ups/K2E

Each person is at a station.  They complete as many reps as possible until the person rowing completes their 250M row.  Once they are done, they yell switch and the team rotates and moves to the next station.