WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

WOD
5 Sets
10 Deadlifts (115/75)
10 HSPU or 30 sec HS Hold
10 Power Cleans (115/75)
-rest 1:1 b/t sets-
STRENGTH
Front Squat 5×3
3 Front Squat @ 55%
3 Front Squat@ 60%
3 Front Squat @ 65%
3 Front Squat @ 70%
3 Front Squat @ 75%
Rest as needed*

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

STRENGTH
Power Clean + Push Jerk 5×2 – % based on Push Jerk
1 Power Clean + 1 Push Jerk @ 60%
1 Power Clean + 1 Push Jerk @ 65%
1 Power Clean + 1 Push Jerk @ 70%
1 Power Clean + 1 Push Jerk @ 75%
1 Power Clean + 1 Push Jerk @ 80%
*Do a set every 2 minutes.

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders

WOD
FOR TIME
5 rounds
250m Row
25 Double Unders or 75 Single Unders