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Strength

Shoulder press: 3 rep max

Accessory

Skill: ring work

OR

Work: 15 3 point toes to bar
50 JM presses

WOD

As many rounds as possible in 10 mins: 
10 kettlebell swings 70/50
10 kettlebell shoulder to overhead (alternating arms)

Strength

Floor press: 1 rep max

Accessory

Skill: jump rope work

OR

Work: 100 band face pulls
100 JM barbell presses 

WOD

Complete unbroken sets of double unders: 

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 [singles 3:1]

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

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 

Box back squat: 10 x 3 @ 65%

30 sec rest between sets 

Accessory

50 GHD sit ups
:90 second plank with weight

WOD

For time:
30 shoulder touches (modify on plyo box)
100 single arm KB swings 53/35 (50 each arm)
30 burpee box jumps 24/20

 

Strength

Front squat: 10 x 3 @ 70%
30 second rest between sets

Accessory

15 strict 3-point toes to bar

WOD

“Angie”
For time: 
100 pull ups
100 push ups
100 sit ups
100 squats

Strength

Deadlift: 10 x 3 @ 70%
Rest :30 between sets

Accessory 

100 ballistic good mornings (50% of bodyweight)
100 band face pulls

WOD

Elizabeth

For time:
21-15-9 reps of – 
Full cleans 135/95 (55%)
Ring dips

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 

 

Strength

Deadlift: 10 x 3 @ 65%

30 sec rest between

Accessory

100m frog jumps (weighted if possible)

100m partner pull

WOD

“Isabel”

30 snatches 135/95 (power or full)(70%)

 

Strength

3 rep max push press: 

10 @ bar

7 @ 40%

5 @ 60%

3 @ 80%

3 @ ++

3 @ ++

Accessory 

Push ups: 3 sets of max reps

WOD

“King Kong”

3 rounds for time: 

1 deadlift 455/215 (95%)

2 muscle ups

3 squat cleans 250/175 (85%)

4 handstand push ups