WOD

Strength:

Overhead Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs

Pick up where you left off on each AMRAP.

Strength:

Back Squat
25 minutes to establish 4 rep. max.

Conditioning:

For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)

5:45 PM
Skills Clinic with Brandon.

Strength:

Handstand Walk Technique
then
AMRAP 7
Handstand Walk
Rx: Max Distance (meters)

Conditioning:

AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups

Overview of the Week

Strength:

Front Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)

Strength:

E2MOM 14
2 Push Jerks + 1 Split Jerk

Conditioning:

5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00

Start where you left off on each AMRAP.

Strength:

Deadlift
3×[email protected]%
2×[email protected]%

Conditioning:

For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)

Strength:

E3MOM 15

Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups

Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips

Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar

Strength:

Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)

Conditioning:

5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)

Finisher:

5 Minutes
Max Distance Farmers Walk

Strength:

Back Squat
E3MOM 15
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

Conditioning:

5 Rounds
12 Toes-to-Bar (Fx: 9)
15 Push-ups
50 Double Unders (Fx: 30)