Skill: gymnastics

Wod: 7 min ascending ladder
3-6-9-12-15.........
Deadlift@100/70
T2B

Wod: don't start off to fast on the low reps , remember this will get harder as you progress through it. Try to stay unbroken on T2B for as long as possible if these are your strengths if not break up from the start to avoid single when rep range increases.

Strength 8x1 back squat@95%1rm

Wod 4RFT
200m run
20 DBsnatch@22.5/15kg
20 Burpees

Wod: aim to stay consistent with pace and keep moving , limit rest breaks.

Skill: RMU

Wod: 10 min Emom
Eve: 10 Thrusters@45/32.5
Odd: 10 T2B

Wod:- 32 min EMOM(8rds)

1: 200m run
2: 12 Power snatch@40/30
3: 200m run
4: 12 T2B

Wod: keep consistent on run, aim to go unbroken on snatch and t2b for as long as possible.

Afterwards cool down(quad smash and stretch)

Skill:- Strict RMU

Wod 30 Muscle ups for time

Wod: any type of MU is allowed , ring or bar , strict or Kipping. Time to test these out!

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.