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Skill & Strength
Pull Up/Kipping/butterfly
*Complete 20 From Each
Conditioning
EMOM 20min
1 - 20 KTB Swing
2 - 20 Jumping Lunges
3 - 20 Russian Twist
4 - 20 Push Up
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Bench Press
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed
Conditioning
AMRAP 13min
In Pair
22 Wall Ball
Burpees
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Strength - Super Set
15/12/9/6/3
5 DL
Max Reps Strict Pull-Up
Conditioning
3 Round
50 Air Squat
10 Hang Power Clean and Jerk *40/25 kg
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Strength
Snatch Balance
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed
Conditioning
30-20-10
Box Jump
Knees To Elbow
Endurance 18:00 / 19:00
*Barbara* W.O.D
5 Round
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squat
*Rest 3 Min Between Rounds*
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For Time:
50 OverHead Lunges
25 Butterfly Pull Ups
40 OverHead Lunges
20 Butterfly Pull Ups
30 OverHead Lunges
15 Butterfly Pull Ups
20 OverHead Lunges
10 Butterfly Pull Ups
10 OverHead Lunges
5 Butterfly Pull Ups
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♂ OverHead Lunges 30kg
♀ OverHead Lunges 15kg
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Strength
Push Press 15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed
Conditioning
In Pair - I Go You Go
100 Ground To Overheads 60/40kg
Every Change 10 Air Squats
Endurance 20:00 / 21:00
5 Round
20 Cal Row
20 OH Lunges
20 Knee To Elbow
20 Box Jump
2Min Rest
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For Time:
12 Thrusters (60/40kg)
12 Hand Release Push-Ups
9 Thrusters (60/40kg)
9 Hand Release Push-Ups
6 Thrusters (60/40kg)
6 Hand Release Push-Ups
200 Double Unders
6 Thrusters (40/25kg)
6 Hand Release Push-Ups
9 Thrusters (40/25kg)
9 Hand Release Push-Ups
12 Thrusters (40/25kg)
12 Hand Release Push-Ups