Skill Work
Squat
choice of front/back/OH
15 - 5 - 15 - 5
70% for your 5 and 1/2 that weight for your 15then,
choice of another squat 3x3 70%
EMOM
20 min emom
10/8 SKI
10 CTB (5 MU)
15 arch up - 10 ghd
10/8 row - 12/10
12 alt oh weighted linges 45/25
PARTNER WOD
teams of 3
90 Box Jumps
90 Ring Rows
30 Row
90 Kettlebell Swings
90 DB Squats
30 Row
90 K2E
90 Ball Slam
30 Row
90 DB Press
90 Wall Balls
30 Row
90 Push Ups
90 weighted turkish situps
30 Row
Skill Work
From Rig:
Overhead Squat 3x3
From Station:
3sets of 3position snatch progression
barbell, add load 2x
then, build hang snatch to wod weight
WOD
4 RFT:
1 rope climb
3 Hang Snatch 70%1rm
6 t2b
8/6 Bike/Row
Strength / Skill
OLY
5 min emom
1 pc floor + 1 pc hang
build to 70-80%
3 rds at 90 sec ea
2 pc singles eac rd at 70-90%
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
