Warmup
"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds
WOD
"buy in 1000m row
21-15-9
front squat 95/65
t2b
kb swing 53/44, 44/35, 35/26
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
Back Squat
5x3 increase 70-80%
then,
OHS
5x1 increase load
WOD
Amrap 15 min
5 S2OH 115/75
10 DL 115/75
15 Box Jumps
Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls
WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+
post skill:
20x laying back bent knees side to side
10x cobra to child pose
WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump
