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Strength

Box back squat: 10 x 3 @ 60% 
Rest 30 seconds between sets

Accessory

Mobility: squat mobility

WOD

“Dirty 30” for time: 
30 front squats [50% BW][35% FS]
30 deadlifts [50% BW]
30 burpees
30 toes to bar
30 power cleans [50% BW]
30 shoulder to overhead [50% BW]
30 GHD sit ups
30 back squat [50% BW]
30 pull ups

 

Strength

Sots press: 1 rep max

Accessory 

Skill: Ring work

OR

Work: 50 GHD sit ups (heavy as possible)

WOD

For time:
10 Muscle Ups
20 HSPU
30 Hang Power Cleans [135/95][55%]
40 Shoulder to Overhead [135/95][55% Jerk]
50 Pull Ups
60 Burpees
70 Deadlifts [135/95][40%]
80 Russian KB Swings [70/53]
90 Double Unders
100m Bear Crawl

Strength

Floor press: 10 x 3 at 60%
Rest 30 seconds between sets

WOD

“Daniel”

50 pull ups
400 m run
21 thrusters 95/65 [50% of PP]
800m run 21 thrusters
400m run
50 pull ups

Strength

1 RM overhead squat

Accessory

50 hollow body kettlebell hand to hand

50 v-sit kettlebell hand to hand

WOD

“Cindy”

As many rounds as possible in 20 mins:

5 pull ups

10 push ups

15 squats

 

Strength

Front squat: 10 x 3 @ 65%

Rest 30 seconds between

Accessory 

5 min: kettlebell long cycle (heavy as possible)

WOD

“Jackie

1000m row

50 thrusters 45/35

30 pull ups