your results...

Strength Back squat, 2×5 S/S T-hip rotation, then… 3 reps every 1:30 minutes x8 sets NO SUPERSET WOD For time: 800m run, 50/leg forwards backwards lunge, 800m run, 50 Elbows to hands in a plank (15 min cap)

Skill/Tech Kipping pull-up tech + EMOM x10: 1. 5-10 Kipping pull-ups 2. 30s Supinated grip bent over barbell row hold WOD For time: 50 Double-unders, 30 Dumbbell deadlifts, 50 Double-unders, 30 Dumbbell Hang cleans, 50 Double-unders, 30 Dumbbell Front squats, 50 Double-unders, 30 Dumbbell Shoulder to overhead, 50 Double-unders (13

Strength Strict press, 2×5 S/S DB Pullover then… 4 reps every 2:00 minutes x6 sets NO SUPERSET WOD 10-1: Push-ups, Barbell rows @95/65, Run 100m after each set (16 min cap) *Wear a weighted vest if you have one

Olympic Weightlifting 4-6 sets: Snatch pull + Power snatch + Overhead squat + Squat snatch 4-6 sets: Snatch pull + Power snatch + Squat snatch 4-6 sets: Snatch pull + 2 Squat snatch

EMOM x6: 1 Power clean + 1 Pause front squat + 1 Jerk – Rest 2 min – EMOM x6: 1 Below the knee power clean + 1 Below the knee squat clean + 1 Jerk – Rest 2 min – EMOM x6: 1 Clean and Jerk

WOD 2 Rounds for time: 400m run + 2 Rounds of: 10 Pull-ups, 15 KB Swings, 10 Toes to bar, 15 Step-down box jumps (14 min cap) Core Circuit 3 sets: 30s Floor slider pikes, 10s rest, 30s Seated leg raises, 50s rest 3 sets: 30s Floor slider body saw,

Strength Front squat, 2×5 S/S Bench T-Spine mobility drill then… 4 reps every 2:00 minutes x6 sets NO SUPERSET WOD AMRAP in 6 minutes: 20 Wallballs, 20 Alternating DB Snatch

Warm-up 20 minutes easy: 200m jog, 10 reps alternating, Hip flow: Groiner, Hamstring, Hip flexor, Side lunge, Cossack WOD AMRAP in 12 minutes: 5 Strict pull-ups, 5 Overhead squats from the floor (Heavy)

Skill/Tech HSPU Tech + Every 2:00 x5 sets: 5-10 Kipping Handstand push-ups into… 30-50 Double-unders WOD Fore time: 500m row, 50 Burpees over the rower, 500m row (8 min cap)

Strength Deadlift, 2×5 S/S Ankle mobility drill then… 4 reps every 2:00 minutes x6 sets NO SUPERSET WOD For time: 800m run, 50 Bent over rows (empty bar), 50 Push-ups, 50 Bent over Rows, 800m run (14 min cap)