workouts

Skill / Strength / Work-Up 10 min EMOMx4 Handstand Push-Ups WOD 4 Rds for Reps:2 min to complete-20 Sit-UpsMax Double-Unders2 min REST

Skill / Strength / Work-Up Movement Prep WOD “13.4”7 min AMRAP3 Clean & Jerk (135/95)3 Toes-to-Bar6 C&J6 TTB9 C&J9TTB12 C&J12 TTBKeep adding 3 reps…. Finisher ...

Skill / Strength / Work-Up 10 min EMOM2 Snatch (unbroken) WOD 13 min AMRAP10 Bar Over Burpees10 Hang Snatches200 m Row

Skill / Strength / Work-Up Ring Muscle Up Progression/Training WOD 3 Rds For Time:15 DB Goblet Squats15 Pull-Ups *8 min time cap

MONDAY: Ring Muscle Ups, DB Goblet Squats & Pull-UpsTUESDAY: Snatches, Bar Over Burpees, Hang Snatches & RowingWEDNESDAY: Clean & Jerk, Toes-to-Bar, Tricep Extension & Bicep ...

WOD “McGhee”30 min AMRAP5 Deadlift (275/185)13 Push-Ups9 Box Jumps (24/20″)

Skill / Strength / Work-Up Movement Prep for Make-Up TestingORToe-to-Bar Prep/Progression/Practice WOD 20 min AMRAP1,000 m Bike10 Toes-to-Bar10 Dbl DB Front Squat

Skill / Strength / Work-Up Movement Prep for Make-Up TestingORRope climb Prep/Progression/Practice WOD 12 min AMRAP20 Plate Ground-to-Overhead10 Burpees1 Rope Climb Finisher Partner Fun

Skill / Strength / Work-Up Overhead Squat Prep & Hip Opener Metcon Overhead SquatWork to 1-rep maxORBuild in sets of 5 reps

Skill / Strength / Work-Up Row Sequence Prep and Mobility WOD Row Test Cool Down Mobility