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Strength

Wide stance box squat: 10 x 3 @ 70% 
Rest 30 seconds between sets

Accessory 

Skill: hip mobility – 
-splits
-sumo squats
-couch stretch
-calf mobility 
-hell chord stretch 

OR

Work: 15 3 – point toes to bar

WOD

“Kelly” 
5 rounds for time:
400m run
30 box jumps 24/20
30 wall ball shots 20/14

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

Deadlift: 10 x 3 @ 70% 

Accessory

3 min kettlebell long cycle 

WOD

15 min AMRAP:
Overhead walking lunges 45/35
(Every time bar passes below the top of your head, run 200m before returning to lunges)

Post WOD Mobility 

Side splits: 2 min each side

Skill

Hang snatch

Low hang snatch

Full snatch

WOD

12 min AMRAP:

5 snatches

5 box jumps

400m run

Skill

10 mins of goat work!

Conditioning 

For time: 

400m run

20 back squat 115/75

20 bench press 115/75

400m run

15 back squats

15 bench press

400m run

10 back squat

10 bench press

400m run