All

None

Back squat:
65%x 5 reps,
70%x5 reps,
75%x 5 reps,
80%x 5 reps,
85%x 5+ reps.

Turkish Get Up 1rm

All

None

Strength

5 X 10 Ring dips or

10 sec ring hold hold , 5 pull ups, 5 press ups.

WOD

5km run for time.

All

None

Skill

Handstand and HSPU progressions

WOD

Complete 1-2-3-4-5-6-7-8-9-10 reps for time of:

-Squat clean + thruster @ your Fran weight

All

None

Strength

5 sets of 5 reps Deadlift @ 50% of 1 rm

WOD

Complete 3 rounds, each for time of:

-20x Plate ground to overhead

-30x second plank

-40x DUs

All

None

2 min max reps press ups try and beat from athletic testing score.

Overhead Squat 1RM,

3 X 1 min on/off Farmers Walk

All

None

Strength

EMOM, complete the following for as long as possible: 10 min cut off.

1 Muscle up/Strict Pull Up 1 and 1 weighted overhead squat, 20kg max. Add one rep to each movement on each minute.

WOD

Partner WOD you go I go, 26 MIN AMRAP, with a 400m run every 7 mins. 0,7,14,21.

20 situps

15 Box jumps

10 Press Ups

All

None

Strength

5 rounds: Every 2 minutes, perform:

-5x Strict Pull ups with a three second hold at the top.

-30 second handstand hold (Goal is unbroken) Wall Walk hold if not on kick ups.

WOD

-Run 400m

-10 front rack lunges

-Run 400m

-20m front rack lunges

-Run 400m

-30 front rack lunges

16 min cut off

All

None

1: Squat clean: 10 rounds Every 2 minutes, complete:

-3x squat cleans (Work up to a max in 5 sets and perform the next 5 sets at that weight. This should be challenging)

2: Push press: Work up to a 1 RM.

All

None

Skill

Power Snatch

Strength

Power Snatch in 15 mins work up to a max for the day.

WOD

Complete as many rounds as possible in 15 minutes of:

- Bridge top run

-15x deadlift

-10x shoulder to over to overhead

Weight dictated by shoulder to overhead.