SKILL 12 MIN EMOM 3 ROUNDS

Min 1-10 weighted pistols
Min 2-HSW practice
Min 3-8 KB double front squats 24/16
Min 4-Rest

WOD- High rep sprint wods

3 min AMRAP
21-15-9
Box Jumps
Push ups

Rest 3 min

3 min AMRAP
21-15-9
Front squats. 60/40. 40/25
TTB

Rest 3 min

3 min AMRAP
21-15-9
OHS. 40/30. 30/15
Pull ups/Ring Rows

12 min EMOM

Odd - 1 Front Squat
Even - 3 Back Squat

Use +- 80% of Font Squat RM

2 x 5min AMRAP

2 DB snatch 22/15kg
2 Thrusters 40/30kg
4 DB Snatch
4....
6....

Rest 3 mins

2 Snatches 40/30kg
2 Wall Balls
4 Snatches
4....
6....

Increase by 2 until 5 mins is complete

For Time:
75 Single Unders
10-1 Burpees
1-10 STOH 40/30kgs
100 Double Unders

12 Sets of Front Squats

Min 1,2,3 - 4 Reps at +- 75%
Min 4,5,6 - 3 Reps at +- 80%
Min 7,8,9 - 2 Reps at +- 85%
Min 10,11,12 - 1 Rep at +- 90%

WOD: Parter go, partner syn, partner go ( 2 x 6 min AMRAPS)
Min 0 - Min 6 : 1st 6 MIN AMRAP
50 Cal assault bike (Share)
25 WB (Synchronized)
50 burpee box overs (Share)

Min 6 - Min 9 : Rest 3 min

Min 9 - Min 15: 2nd 6 MIN AMRAP
50 cal row (Share)
25 OHS with the bar (Synchronized )
50 burpee box jumps (Share)

16min EMOM

Min 1- 10 pull ups
Min 2- 5 bar muscle ups/Chest to bar
Min 3- 10 TTB
Min 4- HSW practice/Shoulder taps/Wall walks

For Time:

21 Deadlifts
21 hang Power cleans 40/30kg
21 thrusters
50 DU or 150 SU

15 deadlifts
15 hang power cleans 50/35kg
15 thrusters
50 DU or 150 SU

9 deadlifts
9 hang power cleans 60/40kg
9 thrusters
50DU

15min Time Cap...

21-18-15-12-9-6-2
Ring push Ups
Over Head Squat 43/30Kg