Strength:
Clean ladder at the following weights:
55-65-75-85-95-105-115-125-135-155-175-185-195-205-215-225-235-245-255
1 minute at each weight
3 x Burpee buy-in before attempting lift
Tie breaker: max Burpees in remaining time
WOD:
50-40-30-20-10 reps of:
HR Push Ups
Ab Mat Sit Ups
Double Unders (3 x singles)
Strength:
Work your weakest lift of the three below in WOD for 10 mins (WOD prep)
WOD:
Same bar throughout (run or row whatever you’re weaker at), for time:
21x Front Squats (135/95)
21x H/R Push-ups
Row 750m or Run 800m
15x Power clean
15x Handstand push-ups
Row 500m or Run 400m
9x Push press
9x Bar Muscle-ups (scale to 3 pull-ups/3 ring dips)
Row 250m or Run 300m
Skill:
Work on movement that gave you the most trouble in the WOD for 5 mins
Strength:
12 mins to accomplish behind the neck jerk from rack 5-3-3-3-1
WOD:
21-15-9 reps of:
Sumo deadlift high-pull (95/65)
Overhead squat
Skill:
Work on your wall walks for 10 mins
Strength:
EMOM for 10 mins, 2 reps of strict press from ground AHAP
WOD:
50-40-30-20-10x KB swings (53/35)
10-20-30-40-50x Abmat sit-ups
50x Double-unders after each round (scaled 150 singles)
Skill:
12 Tukish get-ups with each arm AHAP
Strength:
As many KB swings (70/53 or heavier) as possible in 3 mins
WOD:
“Badger”
3 rounds for time of:
30x Squat clean (95/65)
30x Pull-ups
Run 800m
Skill:
Work on your ring dips for 5 mins
