WOD Pre Warmup Farmer’s Carry (400 m) rx — at least 50/35 work at a challenging weight Strength+Skill Handstand Push-ups (6) scale as needed work
WOD Strength+Skill Front Rack Lunge (5×6 — alternating) step forward not back WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 1,2,3—2,4,6,—3,6,9… pullup pushup air
WOD WOD With a partner — split up work as needed / one partner works at a time Metcon (Time) 40-30-20-10-20-30-40 Burpee Hang Squat Clean
WOD Strength+Skill 15 min EMOM — alternating Rope Climb (2) scale A — practice foot wrap & pulling while hanging on rope scale B — practice foot
WOD Strength+Skill Push Press (5×3) WOD Metcon (AMRAP – Reps) 3 min AMRAP 15 thruster (95/65) AMRAP: 6 pullups 6 burpees 3 min AMRAP 12
WOD Strength+Skill Deadlift (5×3) WOD Choose A or B based on skill level Metcon (Time) 5 RFT 10 pullup 10 pushup 30 DU 7
WOD Strength+Skill 12 min EMOM — alternating Pistols (6) Handstand Push-ups (6) WOD Air Force (Time) 20 thrusters (95/65) 20 SDLHP 20 push jerk 20
WOD Strength+Skill Front Squat (5×3) Make them squatties DEEP and keep those elbows UP! WOD Metcon (Time) 21-15-9 cal bike squat clean (95/65) S2OH