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WOD1) 15min AMRAP (ascending)

10x DUs

5x Burpee Box Jumps Over

1x Wallclimb

20x…

10x…

2…

SKILL/ STRENGTH: strict PULL UPs

10min OTM

3-5x Pull Ups

ADV: work on L-Sit Pull Ups

WOD: “13.3” 12min AMRAP

150x Wallballs

90x DUs

30x Ring Muscle Ups

SKILL: “PUSH” Jerk

work on solid Head movement/ fast elbows and good footwork

BEG: 8×2 (work from the ground with “EMPTY” Bar only)

ADV: 10×1 (work up in weight – from RACK but FOCUS is on Technique and not Weight)

WOD: 5rds for time

9x Burpees over Bar

6x Hang Power Cleans (60/40)

3x SH2OH

-if you DROP weight 3x STAIRS Penalty

SKILL/ STRENGTH: SNATCH Drop

work on fast elbows/ good head movement/ good foot movement

BEG: 10×3 (same weight)

ADV: 6×3 (work up to a solid SET/ DON’T MAX)

WOD: 11.4 10min AMRAP

60x Bar Facing Burpees

30x OH Squats (55/25Kg)

10x Ring Muscle Ups