Category: W.O.D.

Warm Up–

800M Run

Sholder Mobility

10x OHS

Dynamic Stretches

Skill–

Kipping Practice

Training–

3 Rounds

800M Run

30 Burpees

20 Ring Dips

10 Pull Up

For Time

Warm Up–

5 Min Double Under Practice

Sholder Mobility

Dynamic Stretches

Skill–

Barbell Turkish Get-Ups

Training–

5 Rounds of

3 Push Press

6 Bench Press

9 Deadlifts

Warm up–

500M Row

Sholder Mobility

Dynamic Stretches

Strength–

Hang Cleans

5-4-3-2-1

Conditioning–

21-18-15-12-9-6-3

Med Ball Cleans

Push Ups

Box Jumps

Warm-Up–

3 Sets

10 OHS (PVC or Empty Bar)

Dynamic Stretches

Squat Stretch

Strength–

OHS

5-5-5-5-5
Increase weight each set

Conditioning–

15 Min AMRAP

10-Goblet Squats

15-KB SDHP

20-Sit-Ups

5 rounds for max weight:

7x through, rest anywhere but the floor…

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

Rest as needed between rounds

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

3 Rounds for time of:

400 Meter Run

21 Kettlebell swings

12 Pull-Ups

AMRAP in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Squats