10 Swings : 10 Leopard Crawls
15 Swings : 15 Leopard Crawls
10 Swings : 10 Inverted rows
15 Swings : 15 Inverted rows

Half class starts with swings and rows other half with swings and crawls Then overlap as needed first come first serve on inverted rows

** Make sure class is set up to give space for swings.
** each crawl rep = 2 steps forward two steps backwards

11 minute ARMAP
15 minutes

4 sets of:

Weighted Pull ups x 1-2 reps
Rest 30s.
Strict Pull ups x max reps
Rest 3min

8 x Zercher Squat with axle
20m Front rack lunges
8 x Zercher Squat
20m Overhead lunges
8 x Zercher Squat
20m Back rack lunges
Rest as needed.
For Quality

Against a 7min running clock complete:

500m Row
Then AMRAP of:
5 single arm press, each arm 25/15kg
10 Box jump overs

5 sets of:

Snatch 1.1.1

(Rest 5s. betweens singles)

Rest 2min before WOD.

1. 3-6 SDHP
2. 6-9 Burpee over bar
3. 9-12 cal Row / 10 cal Assault bike

Clean & Split Jerk
1-1-1-1-1-1-1

• Build weight each round.
• Rest 90-120s between attempts.

4min AMRAP:
20 DU,
5 Push-Up,

3min rest,
4min AMRAP:
15 Wallball,
5 Pull-Up,

rest 3min,
4min AMRAP:
10 KBS (heavy),
10 Burpee

Skill work in 20 min.

Muscle up (scaled: ring dip and ring pull ups)
Handstand Push ups

Every 2min for 12min (6 sets)

Hang snatch x 2-3 reps