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WOD 1) 14min EMOM (ascending)

1x Push Up – rest of time Air Squat

then

2x Push Ups -…

accumulate as many Squat as possible!

SKILL/ STRENGTH: HEADstand

Beg: work on Headstand

ADV: work on Headstand – Press into Handstand (free standing)

WOD 2) 10-20-30 for time

Box Jumps

Pull Ups (unbroken – if not – 2x Stairs Penalty)

MOB: Upper/ Lower Back and Glutes (15min)

SKILL: SQUAT Snatch

Beg: Technique (bar only)

ADV: work up to a solid Set of 3 (TnGO/ focus is on FORM not WEIGHT)

WOD: 15min AMRAP

40/40x KB Snatches (24/16)

40x DUs

4x Stairs (with KB)

STRENGTH: “PUSH/ PULL” (isolated)

seated DBL KB Press (focus is on the Deltoid)

and

“Bent over Row” (Barbell/ no jerk)

14min OTM

ODD: 10x seated DBL KB/ DB Press

EVEN: Amrap “Bent Over Rows” (focus on a good squeez of the Shoulder Blades/Traps)

WOD: for time 1-10

Burpee Pull Ups

Lunges (each Leg/ single KB/ Front Rack Hold/ HEAVY)

WOD1)for time

10rds of

10x Burpee Box Jumps

10x HSPU

SKILL/ STRENGTH: “KIPPING” Pull UPs 20min

BEG: work on the KIP and find a good rythm

ADV: work on KIP deficit in ADV movements

WOD2) 15min AMRAP of

50x DUs

5x Pull Ups

40x DUs

10x Push Ups

30x DUs

15x Squats

20x DUs

20x Box Jumps

10x DUs

25x V – Ups

STRENGTH: weighted “Good Morning”

14min OTM of

ODD: 6x weighted Good Morning (moderate weight)

EVEN: 6/6x kneeling weighted WOOD Chopers (with KB)

WOD: for time

21-15-9

DEF HSPU (from 20KG Plates)

HANG Power Cleans (60/40)

CONDI: 15min AMRAP

3x Rds RUN (BIG)

6x Stairs

Rest of time DUs (Singles)

MOB: “Over Head” work

Shoulders/ Mid Back/ Chest etc.

WOD: 4rds for time

10x OH Squats ( 50/35)

15x Thruster

20x Back Squat

– if your set the weight down or drop inbetween the RD (3x Wallclimbs penalty)