4min amrap
8 Db Snatch
12 Air squat

4min rest

4min amrap
7 Wallball
10 Sit-up

4min rest
6cal ski
6 burpee

AMRAP 7

Wallballs 20/14p
*EMOM 5 Deadlift 102,5/70kg

Shoulder Press

4-2-4-2-4-2

Send Off 2:30

Strength: 20 mins to find a 1rm
Snatch

Wod: 5RFT
15 Burpees
15 wall ball

Skill: 5 min Emom RMU

Wod: 4RFT
200m run
10 Thrusters
10 BOB

Skill: work your way through progressions and finish with as many RMU as you can in a 40 sec window for 5 mins.

Wod: sprint Wod , we want high intensity ! Sprint on the run go unbroken on barbell and BoBs

Strength:-
In 20 mins perform Back squat 4x5 @80-85% then drop to 70% and perform 1 set of max reps.

Wod
*400m run to start every round
21-15-9
SDHP@40/30
*50 sit ups to end every round

Strength: use real percentage or go off 5rm from previous weeks, perform 4x5 then go for max reps @70% aim for 10-15reps

Wod: move fast on this sprint Wod , the aim is to run fast and go unbroken on SDHP and keep moving on sit ups.

Wod: Start a new round every 4 mins for 5rds
400m run
10 Pull ups
10 Burpees

Wod: you need to be finishing each round so you have 30-40 secs rest , so scale where needed.
We are testing recovery and maintaing a pace.

Skill: Rope climb

Wod: for time
15-12-9-6-3
Deadlift@80/60
BOB
5-4-3-2-1
Strict HSPU

Skill: work through progressions and then attempt some rope climbs!

Wod: go hard an fast , weight is purposely low so you can can go unbroken on DL, then go fast on BOB and test yourself on the strict HSPU under fatigue

Skill: RMU

Wod: 5rds or 15 mins TC
50 DUs
10 medball cleans@9/6
10 wall ball@9/6
10 medball OHL@9/6
10 burpees

Skill: a chance to work on Kipping RMU this time.

Wod: go hard and fast, aim to complete the 5rds in the 15 min TC, after each movement step back breath and go again.

Strength: 15 mins to find a 2rm Deadlift

Wod: 10 min AMRAP
5 HSPU
10 Hang power clean@40/30
15 Thrusters@40/30

Strength: go heavy ! Sumo stance is allowed.

Wod: pace This workout from the start , try to go unbroken and rest after each movement.