WOD

Skill Work: 30 mins
Handstands
Handstand Push Ups
Handstand Walk

Conditioning: Anaerobic Threshold
2 mins on – 4 mins off
12 Wall Balls
8 Plyometric Push Ups
Max Effort Burpees

3 sets – Score is total burpees

WOD

Mobility:
Partner Shoulder Stretch

Dynamic Muscle Prep:
DB Push Press – 3×10

Strict Press: (NO FAILING)
Men – 3×6 @ 1RM + 5kg
Women – 6×3 @ 1RM + 5kg

Conditioning: 8 min AMRAP
Power Clean @ 70% 1RM

Accessory Work: 3 sets
Wide Grip Pull Ups x 5
Tricep DB Kick Backs x 10

WOD

AEROBIC: “Dirty Thirty” x 2 (30 min Time Cap)

30 Box Jumps
30 Jumping Pull Ups
30 American KB Swings
30 Alternating Lunges
30 V-Ups
30 Hand Release Push Ups
30 Supermans
30 Burpees
30 Double Unders

*rest 5 mins*

1 Mile Run

WOD

Dynamic Mucle Prep:
Stair Sprints x 3 (3 to 1 rest to work)

Skwaaats:
Men – 3×6 @ 70% 1RM + 10kg
Women – 6×3 @ 70% 1RM + 10kg

Conditioning: 12 min EMOM
5 Thrusters (40/25)
5 Burpee Tuck Jumps

Accessory Work:
3×10 Barbell Good Mornings AHAP

TEAM WOD

In teams of 3, divide reps as needed, run together, for time:
150 DB Box Step Overs (non working partners in plank)
100 TTB (non working partners holding DBs off ground)
Run 600m carrying DBs
150 DB Thrusters (non working partners in plank)
100 Pull Ups (non working partners holding DBs off ground)
Run 400m carrying DBs
150 Wall Balls (non working plank holds)
100 KB Swings (non working holding DBs)

RX: 20/15, 20/14
Scaled: 15/10, 20/14