Skill/Tech/Strength: Push Press 3-3-3-3-3

WOD
30 KB Swing
30 Burpees
30 Sit-ups

4 Rounds

Skill/Strength/Tech: Weighted Pull Up 5-5-3-3-2-2-1-1
Partner WOD

Clusters 50/35 (Squat Clean + thrusters)
ladder alt Partners
1-2-3-4-5- etc…
Partner 1 does round 1 and partner 2 does round 2, and so on… for 6 Minutes.
AMRAP 6 Minutes

Rest 3 Minutes
for time complete 4x 400m relay (alt partners)

Skill/Strength/Tech: Deadlift 5-5-5-5-5
WOD
7 Push Press 50/35
7 Toes to Bar
7 Box Jumps

8 mins AMRAP

2:00 Rest

WOD
6 Pull Ups
6 KB Swings 32/24
6 HR Push Ups

7 mins Amrap

Tech/Skill/Strength: Split Jerk 3-3-3-3-3
WOD 1
1 Snatch 50/35
1 Burpee Box Jump

2 Snatch 50/35
2 Burpee Box Jumps 20″

3 Snatch 50/35
3 Burpee Box Jumps

7 Minute AMRAP:
*Continue up the ladder and increase reps by 1 every round until time is up*
***This is a partner WOD, reps should be broken up evenly through out the chipper and alternate rounds on the snatch, burpee box jump portion.

5:00 Rest
WOD 2:
100 Front Squats 50/35
80 Sit Ups
60 Knees to elbows
40 SDHP 50/35
30 Ring Dips
20 Single Arm KB Swings 24/16
10 Handstand push up

***This is a partner WOD, reps should be broken up evenly through out the chipper

Skill/Strength/Tech:Shoulder Press 5-5-5-5-5
WOD
10 OH Lunges 50/35
15 Back Squat 50/35

3 rounds for time
Buy out 200 Double Unders

13 minutes cut off time

Tech/Skill/Strength:Thruster Party

5 thruster 60/40
EMOM for 10 mins

WOD:

15 wall balls
30 double unders
AMRAP in 4 minutes
2:00 rest
10 toes to bar
8 burpees
AMRAP in 3 minutes
2:00 rest
Max Thrusters 50/35
AMRAP in 2 minutes

Tech/Skill/Strength: Running Drills
(10 minutes)

WOD

10 Push Press 50/35

10 Toes to Bar

15 KB Swings 24/16

200m Sprint

4 Rounds:

Warm Up

25 Single Unders

8 OH Squats PVC

8 Walking Lunges

6 Ring Rows

6 Parallet Push Ups
2 Rounds:

Skill/Strength/Tech: Bench Press (5-5-5-5-5)

WOD
Snatch 45/30
21-15-9-6
Burpees on plate
10-10-10-10

*15 minute time cap*

WOD: “Filthy 50″
For time:
-50 Box Jumps
-50 Jumping Pull-ups,
-50 Kettlebell Swings
-50 Walking Lunges
-50 Knees to Elbows,
-50 Push Press (20/15)
-50 Back Extensions,
-50 Wallball Shots
-50 Burpees
-50 Double Unders

Tech/Skill/Strength:Overhead Squat (5-5-3-3-1-1)

WOD

100 Push Ups

80 Air Squats

60 Sit Ups

40 OH Plate Lunges 25/15

20 Wall Balls

10 Handstand Push Ups

20 Wall Balls

40 OH Plate Lunges 25/15

60 Sit Ups

80 Air Squats

100 Push Ups

run 400m

1Round.