3 rounds :
2-3 skin the cats
5+5 plate windmill (5/10kg)
10-20 hollow rocks
rest 2-3min

Warm up(0:00-10:00)
:30 sec
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict presses
5 stiff leg deadlift
5 front squat

Skill/Teach(15:00-25:00)
Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Bike
Seat
Knees in

Abmat sit-ups
Range of motion
Arms-use for momentum

Weightlifting(25:00-40:00)
Deadlift
Build to a heavy set of 5

Run through(40:00-45:00)
Each Athlete
5 Deadlifts 
10 Sit-ups 
5 Calorie Bike

Metcon(15)
"Flat Tire"
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

Opt(12)
1000m row
1600m walk/run
5x100m hill sprint

Finisher
30 t raise
1 min hamstring stretch
60 temper tantrum
1 mim cobra

5 Rounds For Time

20 KB Swings
30 Floor Presses (KB+KB)
40 Sit-Ups
50 Air Squats
3 min Rest

---

• Half the reps if doing a Deload + finish the workout with 10-15 min Mobility instead.
• scale up to Pullups + Pushups if it is doable.

Skill:

Power snatch/ barbell cycling

WOD:

EMOM:

Odd: 3 Power snatch + 3 OH lunge each leg

Even: 100m run

(

)

3 Rounds:
400m Run / 400m Row or Ski / 1+½ Stairs
15 Box Jumps w. step down (61/51cm)
5 DB Man Makers (50/30)
Rest 2:00

• 25:00 Cap (total time)

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand

Easy pace between A and B to allow good movement quality!

Skill:

Skin the cats

WOD:

For time

12-9-6-3

thrusters 30/20
burpees
pull ups

(

)

4 sets of:
5 Deadlift + 5 Bent over row @65-75% of 1RM snatch
- Use snatch grip on both movements
- All sets w/ same weight
- Rest 2min btw sets

Overhead Squat 10 RM

Every 90 sec 1snatch 6 rounds