A] Warm-up

B] Hero wod Michael

3 rounds for time:

800m run/row

50 back extension

50 sit-ups

A] Warm-up

B] Strength / Skills

3 sets not for time:

5-15 handstand push-up

5/5 dumbell power or squat snatch @ moderate, heavy

75 double-unders or 1min 30 practice

Note: try someting different for the movements you have issues

C] Wod

30-20-10 for time:

power clean @ 135/95

box...

A] Warm-up

B] Strength

Back squat

5 sets of 6 reps

no rest

broad jump

5 sets of 6 jumps 

Note: load over the sets and for the broad jump it's 100 % effort

C] Wod

Amrap 15 minutes:

30 alternate lunges

7 thrusters @ 115/75

12 kettlebell swing @ 24/20

A] Warm-up

B] Strength

Deadlift 

5 sets of 2 reps

Note: load over the sets

C] Wod

For time:

80 burpees*

60 pull-up*

40 deadlift @ 225/155*

Note: *** partition like you want. ex: 2 rounds of 40 burpees / 30 p-u / 20 dl, or 60 pull-up then 4 rounds of 20 burpees and 10 dl. Have fu...

A] Warm-up

B] Benchmark Kelly

5 rounds for time:

400m run

30 box jump @ 24/20

30 wall-ball @ 20/14

A] Warm-up

B] Skills

Every minute on the minute for 15:

min 1: *5-5 overhead dumbell lunges

min 2: 60 sec ring plank

min 3: max strict knees up

Note: * 5 reps each arms. load by feels

C] Wod

Amrap 5 min:

max thruster @ 135/95

2min rest

amrap 13 minutes:

13 toes-to-bar

13 handstand...

A] Warm-up

B] Strength

Power snatch

5-4-3-2-1-1-1

Note: not suppose to be touch & go. increase weight each set.

C] Team Wod

2 rounds for time:

50 power snatch @ 75/55

50 ketllebell swing @ 32/24

700m run with a wall-ball @ 20/14

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest press complex:

3 push-press + 2 push-jerk + 1 split jerk

Note: unbroken

C] Wod

For time:

64-48-32-16:

double-under

32-24-16-8:

calories row

16-12-8-4:

burpees box jump over @ 24/20

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest clean complex

2 deadlift + 2 squat clean + 2 front squat

Note: touch & go

C] Wod

Amrap 20 minutes:

5 squat clean @ 115/75

10 pull-up

15 push-up

A] Warm-up

B] Strength

In 15-20 minutes find your heaviest 3 position of power snatch 

Note: from ground, below knees, above knees. touch & go

C] Wod

21-15-9 for time:

snatch 

pull-up

400m run between sets

Note: round 1: 95/65. round 2: 115/75. round 3 135/95

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