Mobility
Hamstrings, Glutes, Quads

WOD
2 Rounds for Time:
500 Meter Run
50 x Hammer Swings
25 x Deadlifts (185/125)

Partner WOD
AMRAP in 16 Mins of:

A: Weighted Walking Lunges
B: 8 x Toes-to-Bar
8 x Pull-up
8 x Wall Ball (20/14)


4 Rounds of each (30 seconds on / 30 seconds rest)
Max Effort C2B Pull-ups
Max Effort Squat Jumps with Bar
Max Effort Handstand Push-ups

Record total reps for all rounds.

Training
Power Clean and Squat Clean Technique

WOD
3 x 3 Power Clean
Then,
3 x 2 Squat Clean

Conditioning
3 Rounds of Plank Holds
(45 Second Holds, 15 Second Rest)

Training
Dumbbell Hang Clean & Jerk

WOD
Complete AMRAP in 10 Minutes:
10 x Dumbbell Hang Clean & Jerk (50/35)
10 x Burpee over the Dumbbell

3 Rounds for Time:
200 Meter Farmers Carry (53/35)
20 x GHD Sit ups
10 x Bar Muscle up

Four sets for max reps of:
60 seconds of Toes to Bar
60 seconds of Hand Release Push-ups
60 seconds of Box Jumps (24″/20″)
60 seconds of Alternating Pistols
Rest 60 seconds

Training
4 Rounds of:
10 x Back Squats (@ 70% 1RM)
10 x Strict Press (@ 70% 1 RM)
Hollow Rocks – 45 Secs.
Rest 45 Secs

WOD
AMRAP in 6 Mins of:
30 x Double Unders
5 x Thrusters (95/65)