3+3 TGU,
10+10 Pistol Squat,
10 Passthrough (parallettes/kb/boxes)

Back Squat work up to 75% max

Start up(14)
stretch/roll 6 mins-quads, hams, calves

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

sn balance(7)-work up, form is the focus.
ohs-work up to a 1rm(10)

Fitcamp
50 squats
50 du's or 150 du's
50 sit ups
50 step ups
50 db pp
50 squat jumps
500 m row

Metcon(11)
8 rds
5 pull ups
5 ohs 95/65
then 400m run

Metcon-comp(11)
8 rds
5 strict c2b
5 ohs 115/85
then 400m run

Finisher
30 oblique crunch per side
low back smash/stretch(3)
sh distraction(2) per

EMOM for 12min
Even: 5 Touch and Go Power Clean & Jerk @minimi 50% of 1RM (Go heavier if possible)
Odd: 8-10 Toes-to-bar

PartnerWOD

For time:
50 Box Jumps
Run around the box
50 Knee-to-elbows
Run around the box
75 Push presses 35/25kg
Run around the box
75 Split Jumps
Run around the box
50 Deadlifts 80/50kg
Run around the box
50 Wall Balls

• bonus

3min rest

100 Thrusters 35/25kg,
but every time you switch, both do 5 Burpees before you can continue

For quality

3 x
1 min handstand hold + max reps in toes to bar, 1 min rest

3 x 1 min plank hold + 7-15 GHD sit ups, 1 min rest

30 Thruster
30 T2B
30 SDHP
30 HSPU
30 Hang squat clean

(Time cap: 16min)

(Rx: 50/35kg)

21-15-9
Burpees
KB swings 53/35
Sit-ups

Max rounds in 10 minutes
7 TTB
14 Pull-ups
21 Push-ups

Take 15-20 minutes to work up to a heavy Snatch