Skill Kipping pull-up tech + E2MOM x5 sets: 5-10 Kipping pull-ups or complex, into… FLR to 60s WOD For time: 21 Kettlebell swings, 50 Double-unders, 21 Wallballs, 50 Double-unders, 15 Kettlebell swings, 50 Double-unders, 15 Wallballs, 50 Double-unders, 9 Kettlebell swings, 50 Double-unders, 9 Wallballs (12 min cap) *Scale double-under
StrengthStrict press, 2×5 then… 5 reps every 2:30 minutes x5 sets S/S 10 reps DB Pull-over WOD4 Rounds for time: 400m run, 15 Push-ups, 30 Single DB row (16 min cap)
4-6 sets: 1 Power snatch + 1 Overhead squat @55X1 + 1 Snatch balance 4-6 sets: 2 Pulls + 2 Hip snatch 4-6 sets: 3 Position snatch @ Hip, Above the knee, Floor
SkillToes to bar tech + EMOM x12: 1. 5-10 Toes to bar 2. 5-10 Burpees WODEvery 90s x 6 sets (3 Rounds): 1. 10/8 Cal row + DB Hang power clean and Jerk to 60s, 2. 10/8 Cal row + DB Thrusters to 60s
EMOM x6: 1 Power clean + 1 Pause front squat + 1 Jerk Rest 2 min EMOM x6: 1 Hip clean + 1 Below the knee clean + 1 Jerk Rest 2 min EMOM x6: 1 Clean and Jerk
WODFor time: 400m run, +3 Rounds of: 10 Pull-ups, 10 Alternating pistols, +400m run, +3 Rounds of: 10 Pull-ups, 10 Alternating pistols, +400m run(20 min cap) Core Circuit: 3 sets: 20s Curl ups, 20s Heel taps, 20s Hollow hold, 20s rest 3 sets: 20s Plank with alt. arm lifts, 20s
Warm-up12 minutes:20s Active hang + 10 Alternating single leg raises6 Inchworm to scorpions60s Double-unders practice SkillEvery 2:30 x 4 sets10-12 Hand release push-ups10-12 Toes to bar30-45s Double-unders WOD60s on, 30s off x 10 sets:5 Pike Handstand push-ups 7/side 1-arm DB hang clean and jerk9 Burpees over the DB11 cal row*Start
StrengthFront squat, 2×5 then 5 reps every 2:30 minutes x5 sets S/S 10 reps Bench T-Spine mobility drill 2 Rounds for time: 400m run + 5 rounds of: 5 Air squats, 5 Push-ups, 5 KB Swings (11 min cap)
Warm-up20 min easy: 400m run + 3 reps each, alternating: 90/90 hip swivel, 90/90 to shinbox, 90/90 to half kneeling, 90/90 to squat WOD20-15-10-5 reps for time: Toes to bar, Alternating weighted step-back lunges (20 min cap)
Tech/SkillHandstand push-ups+EMOM Practice WODFor time: 50-40-30-20-10 Double-unders, 21-18-15-12-9 Burpees (16 min cap)
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