120 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 10 min

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5 reps) @ 72.5-77.5%, rest 2-3m between sets.
5*30 4*35 3*37.5 3*40

3.SPP (Conditioning)
A. 5 Rounds, each for time
7 Ring muscle up > 2 BMU
5 Squat Clean @ 90/65kg (205/145lbs) > 40 kg
3 Jerk @ 90/65kg (205/145lbs) > 40 kg

Start a new round every 3-minutes
Results: 0.52, 0.59, 1.00, 0.57, 0.54

4.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

Morning: 20 min

1,5 min walk / 1 min run
125/149
8.04 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 5 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5 >
Abmat + 5 kg plate 3 3 4 4 4 / 4 5 5 5 5

3.Conditioning

A. 8-minute AMRAP
13 – 8 – 5 Thruster @ 40/30kg (95/65lbs)
35 Double unders
13 – 8 – 5 Bar facing burpees
Flow. 13 thruster, 35 DU, 13 burpees, 8 thruster, 35 DU, 8 burpees etc.
Result: 1 + 17 DU

Rest 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 60/40kg (135/95lbs)
8 Pull up
13 Push up
21 Air squat
Result: 2 + 3 air squat

Rest 4-minutes before part C

C. 8-minute AMRAP
8 Front squat @ 60/40kg (135/95lbs) > 35 kg
13 Toes to bar
13/8 cal Assault bike
Result: 3 + 6 front squat

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds
B1. Single arm DB press, rest 1m before B2
12*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
10*40 10*40 10*40 lbs
B3. Bicep curl
10*20 8*20 10*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

5 Rounds for time of:
-100 Single unders
-50 Squats

Morning: 20 min

1 min walk/1 min run
131/156
7.45/6.01 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Weightlifting
A. Clean from blocks (below knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5) @ 75-80%, rest 2-3 m between sets.
5*25 5*30 3*35 3*40

3.Skill / Gymnastics
A. Bar muscle up progressions from JG
B. 10-minute EMOM
Bar muscle up x 1

4.SPP (Conditioning)
A. 4 Rounds for time
21 Wall ball @ 14/9kg (30/20lbs)
21 GHD sit up > 15 HSPU 1 abmat
21/15 cal Assault bike

Time cap. 20-minutes
Result: 19.08
175/186

5.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

Morning: 20 min

1 min walk / 1 min run
127/144
7.49/5.47 min/km

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 35 min
- Progressions
- Muscle up 6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 2 (H2) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
90 kg
A2. Strict dip – 7 x 3 @ AHAFA (Heavier than last week)
6 x 3 x 7.5 kg 1 x 3 x 10 kg

B.THEN in a 10-minute window, do as many sets of 2 @ 85% H2 back squat as you can
6 x 2 x 77.5 kg

3.Cool down
5 min AB

There is no description for this WOD as it is stat.

20/1, 19/2, 18/3...
Pushups/Situps
210 of each

20 Minute AMRAP
- 30 Box Jump (24") (12") 4
- 20 Push Press (115/75) (45) 4
- 30 Pull Up 3

90 min

1.Skill
A. HSW practice for 10 min

2.Weightlifting
A. Clean and jerk – 9 x 1.1.1 @ 65-85%, go every 90 sec.

3.SPP (Conditioning)
A. 5 Rounds for time
2 Rope climbs, 15′ > 10 T2B
4 Squat clean @ 100/70kg (225/155lbs) > power snatch @ 35 kg
20m Handstand walk > 4 deficit HSPU @ abmat + 20 + 10 kg plates

Time cap. 15-minutes
Result: ?

4.5 min AB + mob.

Buy in/cash out:
25 front lever lowers

WOD:
5 rounds for time of:
400 m run
15 overhead squats 95/65