Skill of your choice
OR
Grip Training-
3 Laps Farmers Carry 45/25
10 Ring Dips (Box dips)
3 Laps Should Carry 45/25
10 Ring Dips
2 Laps Overhead Carry 45/25
10 Ring Dips
Wod-
"Burp-Ville" (20 Min Cap)
25 Snatch Grip Deads 95/65
25 Power Snatch
25 Front Squats
25 Power Clean
25 Thrusters
Rx+ = EMOM 5 Burpees (no plank)
RX = Every 2 Minutes 5 Burpees
*In order to get Rx or Rx+ You MUST FINISH IN CAP FOR EITHER! No changing weight 95/65 is for both
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats