3 Rounds For Time 10 push press (75/105) 10 Box Jump, (24/30) For time: 100-80-60-40-20 Double unders 25-20-15-10-5  med ball sit ups Skill – 10-15min Practice anything HANDSTAND – holds, walks, push-ups, wall climbs etc.

Wod- For Time 30-20-10-5 of: C2B Pull ups Thrusters, 95/65 Strength 6 x 6 Back Squat (across) Oly Work Snatch A. Snatch Grip Push Press, work up to a heavy single B. OHS, work up to a heavy single C. Snatch Balance, work up to a heavy single D. Snatch, w... Continue Reading

In teams of TWO: 100 Rounds For Time of: 1 HSPU 2 Power Cleans, 135/95 3 Burpees *one person works at a time

5RFT: 12 KBS, 70 lb./55 lb. 12 TTB 200m Run Snatch 5×1 at Hang Squat Snatch at 80% 15 Muscle ups or 30 ring dips for time* *rest 90 seconds every time you break

WOD EMOMx14 Odd: 5 Sumo Deads @ 65% dl max + 15 Air Squats + AMRAP Double unders Even: Rest Strength/assistance Performing 5 sets (working up in weight), find a heavy UNBROKEN 3 rep DL *20 situps after every set