Strength / Skill
Floor Press
15 minutes to find a 3RM
Conditioning
Tabata:
Squat
Ring dip
Ball slam
Strength / Skill
Deadlift
3 x 3 Perfect Practice
Conditioning
5 rounds:
200m run
20 KB Swings
10 Knees to Elbows
Strength / Skill
Squat Clean Thruster
3 x 3
Conditioning
As many rounds 10 minutes:
5 Push Press
5 Strict Pullup
5 Box Jump
Strength / Skill
Push Press
3 x 5
Conditioning
Partner WOD 12 minute as many rounds:
1 x 400m partner run
then..70m Farmers carry as pacesetter
OH Lunge 20/15
Plate Snatch 20/15
#Alternate Lunge and Snatch after each partner has performed the movement once
Strength / Skill
Power Clean
Skills and drills
Conditioning
6 rounds:
5 HSPU
7 Power Clean 50/35kg
20 Double Unders