Strength Deadlift – Speed 6×2 @70% Sets on clock 0:00,3:00,6:00,9:00,12:00,15:00 WOD For time (CAP 15Min) 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Squat Clean and Jerk 70/47.5kg 400m Run 5-4-3-2-1 Ring Muscle Ups/ Bar Muscle Ups/ Pull-Ups & Dips Power Clean and Jerk 70/47.5kg
Strength Weighted Strict Pull Up (A) 5×3 Make all sets challenging, but score heaviest set of 3 (B) 1 max effort set of bodyweight strict pull ups Sets on clock 0:00,2:00,4:00,6:00,8:00,(12:00 Max effort BW) WOD 5Min AMRAP Snatch 60/42.5kg *5 Bar facing Burpees every minute starting at 0:00 Rest 2Min 5Min AMRAP Clean and Jerks…
Strength Hang Squat Clean 3-3-3-2-2-1 Make all sets challenging Sets on clock 0:00,2:00,4:00,6:00,8:00,10:00 WOD 15-12-9-12-15 (CAP 15min) Back Squats 70/47.5kg (from ground) Box Jumps Overs 24/20′
WOD 24Min AMRAP 200m Run 21 Walking Lunges (Hold 24/16kg KBs in each Hand) 14 HSPU Skill/ Core Tabata L-Hang or L-Sit (scale to knee tuck)
Mobility 15 Mins WOD- Filthy Fifty For Time: 50 Box Jumps 24/20″ 50 Jumping Pull-ups 50 KB Swings 16kg 50 Walking Lunges 50 Knees-to-Elbows 50 Push press 20/15kg 50 Back Extensions 50 Wallball Shots 20/14lbs 50 Burpees 50 Double-unders