WOD

Strength

Seated Double DB OH Press
6×5 @ 24/15kg
0:00, 2:00, 4:00, 6:00, 8:00, 10:00

Wod

For Time (12 min cap)
20 Box Jump Overs @30/24
10-8-6-4-2 Strict HSPU

Pause Front Squat

• 5×3 @80% of 1rm
  0:00, 2:30, 5:00, 7:30, 10:00
• Superset with Double KB Romanian
  DL 5×5
  (Pause at bottom for 2 seconds)

Wod

For Time (CAP 8min)

• 120 DU Buy In

3 rounds of

• 12 Front Rack Lunges 80/52.5
• 18 C2B Pull Ups
• 60 DU Buy Out

Midline

• 5×20 second hanging L sit
• 5×20 second plank

Alternate movements

Wod

18min AMRAP

• 400m Run

21-15-9

• Wall Balls 9/6
• KB Swings 24/16

Barbell Cylcing

• 4 DL + 3 HPC + 2 STOH @ 75% of
  1rm C+J
  0:00, 2:30, 5:00, 7:30, 10:00, 12:30
• Must all be unbroken

Wod

15min AMRAP

• 40 TTB
• 30 OHS 60/42.5
• 20 Box Jumps 70/60 (30/24)
• 10 Burpee Muscle Up/Pull Up

Front Squat

• 4×2 @85% of 1rm
• 3×7 @72.5% of 1rm
  0:00, 2:30, 5:00, 7:30, 10:00, 12:30,
  15:00

Wod

For Time (CAP 12min)
30-20-10

• HSPU
• Hang Power Cleans 60/42.5
• Burpees over the Bar

HS Practice

• EMOM 8 Mins 15 Shoulder
  taps
  R+L = 1

Wod

24 min ARMAP

• 3 rounds of cindy

then

• 400m run

every 100m = 1 rep

Strength

Wod

EMOM 15min

1 Snatch + 2 OHS
Score= total weight lifted

Long mobility section to finish