Skills
3rounds
10-10 Halo
10-10 Half Kneeling Chop and Lift

Wod
15 min
All Superset with Russian Swing

(Perform each exercises for 30 seconds, followed immediately by 30 seconds Russian Swing, then rest for 30 seconds.)

Goblet Squat
Alt Lunge Pass Under
Suitcase Uneven Lunge
Suitcase Uneven Lunge( opposite leg )
RDL
Bent Over Row
Bent Over Row (switch arm)
Base Overhead Press
Upright Row
Base Tricep Press

Core
3 rounds
20-20 m Plank Lateral Crawl
30 sec Extended Wall Plank

Wod
stacking
/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

1. Deadlift
2. Am Swing
3. Goblet squat
4. Burpee
5. Push-up
6. Jumping Lunges

Core
Goblet Wall Sit Tabata (8rounds)

5 RFT

9 Pull Ups
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg
60 Double Unders
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg

Every 2 mins for 14 mins.
8 Bench Presses

• Find an 8 rep max for the day. Use the first 5-6 sets to purely warm-up and go for your max on the final 1-2 sets.

10-10-8-8

Bent over row 3x10 reps

Deadlift 5x3 reps, then max reps @ 70%

Back squat 5x3 reps, then max reps @ 70%

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

Teams Of 2
5 rounds
2 min Max cal Row
2 Min Max Power Snatches
2 min Max Toes To Bar
2 Min Max Box Jump Overs
2 Min rest