WOD1 10 mins to load to EMOM weight 12 min EMOM: 1 Power Snatch, 2 OHS   WOD2 In pairs, 3 rounds for time: 400m Team Run 30 OHS @ 60/40 60 Med Ball Cleans 16 min Cap

19.5

1 WOD1 In pairs, 18 mins to est a heavy 3 Power Clean 3 Push Press 1 Jerk *20 Hollow Rocks after each set   WOD2 15 min AMRAP (2 min on, 1 min off) 10 STOH @ 60/40 10 Toes To Bar

WOD1 Coaches Games   WOD2 2 Rounds for Time: 30 Kb Swings 15 Right Arm Kb OH Squats 30 Kb Swings 15 Left Arm Kb OH Squats 30 Kb Swings 30 Goblet Squats

WOD1 In 22 mins, est a max unbroken set of: 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch *Rest 1 min & complete again successfully for load to count.   WOD2 E3MO3M for 9 mins: 10 Power Snatch @ 60/40 – 70/50 7 Ring MUs 16 Pistols

WOD1 EMOM for 12 mins (incremental) 1 Burpee +1 1 Kb Swing + 1   WOD2 In 21 mins, complete: 2 rounds of 800m Run 31 Pull Ups 31 Wall Balls In remaining time est max load clean & jerk  

WOD1 Rope Climb Practice   WOD2 31 Heroes In pairs, 31 min AMRAP: 8 Thrusters @ 70/50 6 Rope Climbs 11 Box Jumps @ 30/24   *1 partner works through movements, the other performs a 400m sandbag run & then swap.  

WOD1 In groups, 2 rounds for max work: 0-2 mins: Ball/Stone/Bag to shoulder 2-4 mins: Sled Push & Pull 4-6 mins: Kb Single Arm Walking Lunge 6-8 mins Db Gun Walk   WOD2 In pairs, 3 rounds, 30s on, 30s off: Cals Push Press @45/32.5 Ab mat sit-ups Overhead Squats Target Burpees