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
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans