Skill: HSW

Wod: 4rds (16 min Emom)
Min 1: KBSnatch@16/12
Min 2: medball clean
Min 3: BJO@24/20"
Min 4: DBC&J@22.5/15

Skill: handstand walk progressions and attempts

Wod: you will be working for 40 secs and resting 20 secs every minute for 16 minutes at rxd level.

Skill: Kipping strength and practice

Wod: 4RFT
200m run
20 sit ups
50 DUs
20 PGTOH@10/5

Wod: a light Wod , save energy for Friday !!

Skill: Ring dip strength

Wod: "hotshots 19" 6RFT
30 air squats
19 power clean@60/40
7 strict pull ups
400m run

Skill: 5 min Emom of 8-10 ring or box dips

Wod: pace from the start , to try keep heart low aim to be working at about 80% of your max effort.

Skill: HSW

Wod: 7 min amrap
6 SDHP@40/30
8 HRPU
12 sit ups

Wod: go hard and fast, test out your ranges on hrpu

Strength: 20 mins to build up to and perform 5x5 front squat@80%

Wod: 3RFT
50 DUs
10 power clean@60/40
10 STOH@60/40

Wod: go hard and fast , push yourself , and go unbroken for a sling as possible.

Strength: 10 mins to build up to a heavy 2 rep TNG squat snatch then 5 min Emom performing 1 snatch at the weight you achieved

Wod: 7 min amrap

5 thrusters@40/30
5 burpees

5 pull ups

Wod: sprint Wod ! Go hard and fast

4 rounds, 5 mins each, for max reps of:
100 DU
14 Alt. DB Snatches 22,5/15kg
15/12cal AB
AMRAP WB 9/6kg

• Rest 2min btw each round.
• Score: Number of wall balls completed

Different jerk drills

5 rounds for time:
800 m run or 60/50 cal ski
40 double unders
10 single DB hang split snatches (alternating) (35/25 lb)
10 single DB hang clean and split jerk (alternating) (35/25 lb)

5 rounds for time of

• 15 dumbbell hang power cleans
• 10 dumbbell push presses
• 3 rope climbs

♀ 35-lb DBs ♂ 50-lb DBs