” Two person Team WOD ” For time ( I go, you go ) 100 Cal Row ( 25×25 ) 200 Double Unders ( 50×50) 100 Plyometric Push Ups ( 25×25 ) 200 Air Squat ( 50×50 )

EMOM 10 Odd: 10 Ring Dips Even: 10 Chin Ups Metcon 4 Round For Time 30 Wall Balls 9-7 60 Double Unders    

WOD A- Snatch Touch and go power snatch 5 x 3 B- Amrap 9 Min. 3-6-9-12-15… Ascending reps of, Power Snatch 40-25 Burpee over bar Rest 4 min. C- Amrap 7 min. 3-6-9-12-15… Ascending reps of, Overhead squat 40-25 Box jump over (60-50) Rest 4 min. Core 30-20-10 V-ups Flutter kicks After each rounds 1…

SKILL EMOM 10 min. Odd: 7-10 HSPU Even: 50 Double Unders Conditioning 21–15–9  Clapping push ups Pull-ups Air squat Core 4 Rounds 24 situps 10 hollow rocks

Strength Barbell Conditioning 3 Rounds 10 Deadlift ( 1 RM Clean % 50-55 ) 8 Hang Power Clean 6 Front Squat Cap 8 min. Conditioning For Total Time: 3 Rounds 10 Thrusters 40-25 10 Burpee Over Bar (2 Foot take off on Jump) Rest :90 2 Rounds 12 Thrusters 12 BOB Rest :90 1 Rounds…

Strength Back Squat 5 x 3 ( 1 Rm % 85-90 ) Conditioning: 21-15-9 reps for time of: Power Clean 60 – 40 Steps Front Rack Lunge Bar over burpee    

SKILLS Max Height Box Jump Metcon Open WOD 12.3 18 Minute AMRAP 15 Box Jumps (24″/20″) 12 Push Press (115/75) 9 Toes to Bar    

Strength EMOM 10 Odd: 10 Chin Ups Even: 20 Push Ups METCON 4 rounds 10 Wall Balls (9-7) 15 Pull Ups 20 KB Swings ( 24 – 16 ) (Every time you break preform 20 DU)    

Strength Front Squat 4+4+3+3+2+2+1+1 ( Climb ) Conditioning 10 min AMRAP 3 Squat clean  ( 60 – 35 ) 3 HSPU 6 Squat clean 6 HSPU 9 Squat clean 9 HSPU 12 Squat clean 12 HSPU ….

Strength 4 x 9 Back Squat ( 1 Rm % 70 ) Conditioning 3 Round For Time 500m Row 15 Power Snatch (40 – 25 ) 12 Overhead Squat 9 Burpee Box Jump Over    

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