W.O.D

Strength - Thruster. Heavy Single. 15 minutes.

WOD - 5RFT of:
15 (10)SDHP 75#/55# (65/35#)
10 (7) HR Push Ups
200M run
Time cap is 15min!

For time:
45 (30) Deadlifts 115#/75# (65/35#)
35 (25) Hang Power Cleans (same)
25 (20) Push Jerks (same)
15 (10) OHS (same)
* courtesy of CF Linchpin

Post WOD - shoulder health. 3X8. 1 arm KB shoulder press. 4second / 3 second

https://www.youtube.com/watch?v=Jk9qLySmM2A

Skill - rope climbs
If you have rope climbs do EMOM(10) of strict pull ups. Athlete's choice on number of reps

WOD — With a running clock:
3 - 800M runs with a mandatory 3 minute rest between efforts. Post total time including the 2 rest breaks

Core - 3x10 slow back extensions

BB Skill and Strength:
EMOM(3) - 3 Tall Squat Clean (start with knees/hips extended, there is no dipping, just dropping under)
EMOM(3) - 2 Hang Squat Cleans
8 minutes - Heavy Single Squat Clean from floor

* compare to:8/20/18

WOD - AMRAP(8):
30 DU’s (1/2 attempts or 60sec of attempts)
5 Front Squats (60% of top clean)
10 KB Swings 53#/35# (35/22#)

Post WOD - knee health. Eccentric knee flexion. 3X10. 4 seconds/ 3 seconds

https://www.youtube.com/watch?v=YyPmWw4o3nc

Strength - Back Squat. 5x3. 1 Round every 3 minutes

WOD - AMRAP(6):
5 B2PUB / 3 Pull Ups
5 B2PUB / 6 Pull Ups
5 B2PUB / 9 Pull Ups etc.
* score is total number of pull ups. the burpees are just to get you to the next round of pull ups

AMRAP(25): Teams of 2.
10 Sandbag toss over target
15 Partner Med Ball Sit Ups ( 4# or 6# med ball - 15 total)
20 Synchronized Air Squats ( both athletes must be standing together at the start of the rep)
200M run

Post WOD - Achilles health. ankle dorsi-flexion. 2x15

For time:
40 DU's / 20 (15) T2B
40 DU's / 20 (15) HSPU’s
40 DU's / 20 (15) Kipping Pull Ups
40 DU's / 20 (15) Ring Dips

Skill - Kipping ring dips.
If you have have them do EMOM(12) of ring dips.

WOD - 6RFT of:
250M row
6 Front Squats 165/105 (65/35#)

Post WOD - shoulder health - 2x15 DB high pulls 4sec down, 3 sec up

Skill - kipping pull ups.
If you have them do EMOM(12) of your highest level of pull up ( including muscle ups)WOD (12min) - 21,15,9 RRFT of:

WOD - 21,15,9 RRFT of:

Deadlifts 275#/185# (95/65#)
Box Jumps 30”/24" (shorter if needed)

Skill - Handstands and kipping hspu's
If you can do them do EMOM(12) of hspu's (either strict or kipping ).

WOD - 3RFT of:
400M run
12 (8) Power Cleans 165#/105# (65/35#)

Post WOD - knee health. KB front rack step back lunges. 2x15. 4" eccentric/ 3" concentric