Skill/Tech/Strength: Ouch

5 Kettlebell
5 Box jump overs
7 mins AMRAP

Increase by 5reps each round.
5 KB
5 BJO
10 KB
10 BJO
15 KB
15 BJO
e.t.c

WOD:
10 Dealifts 120/80
50 Double Unders

3 rounds for time

Skill/Strength/Tech: Max Power clean

WOD:
21 Thrusters 40/30kg
21 Bar Facing Burpees

18 Thrusters 40/30kg
18 Bar Facing Burpees

15 Thrusters 40/30kg
15 Bar Facing Burpees

1 round for time

Skill/Strength/Tech: Max Power clean

WOD:
21 Thrusters 40/30kg
21 Bar Facing Burpees

18 Thrusters 40/30kg
18 Bar Facing Burpees

15 Thrusters 40/30kg
15 Bar Facing Burpees

1 round for time

Skill/Strength/Tech: Complex
2 Cleans
4 Jerks
6 Back Squat
6 rounds increasing weight each round. You must complete all 12reps without dropping the bar.

WOD: Partner WOD
5 Pull Ups
5 Wall balls
5 Toe To Bar
5 Kettle bell 28/20

Partner A will complete one round THEN tag Partner B who will complete round two. Repeat.

20 rounds for time

Tech/Skill/Strength: EMOM 5 Front Squats 80/60 (10minutes)
WOD:
15 Air Squats
15 Push ups
15 Sit ups

17 minutes AMRAP

WOD:
7 Handstand Push-Ups
7 Thrusters 60/40
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

AMRAP in 50mins
or
11 rounds
whatever comes first.

WOD: Organised Chaos

Air Thruster

Air Dyne

Slamball

Toe to Bar

Pull Up

Cleans

Man On Fire Burpee

Row

Wallball

Kettlebell

Stone (Ground to Shoulder)

You will have 1min to perform as many reps as possible per station. After 1 minute you have 10sec to move to the next station.

Tech/Skill/Strength: 5 sets of unbroken bar muscle ups.

WOD:
5 Rounds of Cindy
Isabel 60/40
5 Rounds of Cindy
Grace 60/40
5 Rounds of Cindy

For time:

WOD
1 Run
2 Back Squat 70/50
3 Clean & Jerk 70/50
4 Box Jump Overs
5 Renegade Rows
6 Thruster 70/50

Format:
1
2.1
3.2.1
4.3.2.1
5.4.3.2.1
6.5.4.3.2.1
*
6.5.4.3.2.1
5.4.3.2.1
4.3.2.1
3.2.1
2.1
1

So we running 12 times.

Skill/Strength/Tech: Partner Deadlift
WOD:
70 Pull ups ‘Rest’ =Plank Hold
80 Front Rack Lunges 40/30 ‘Rest’ = Hollow Hold
90 Power Cleans 40/30 ‘Rest’ = Active Shoulder Dead Hang
100 Back Squats 40/30 ‘Rest’ = Bottom of Pushup Hold
6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)

Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time and the other partner is in HOLD POSITION, switch every minute, on the minute.