Category: Nutrition

SKILLS – 10 min EMOM MIN 1 – 5-7 Strict Wide Grip Pull-ups or 7-10 Tempo Ring Rows MIN 2 – 3 Weighted PushUps (building) WOD: 5 Strict Pull-ups 8 Strict Burpees 15/12 Cal Bike or 20/17 cal row :30 Walking Rest 16 min AMRAP

STRENGTH- 12 mins to complete 3 x 5 Tempo Strict Press (1111) WOD: 50 Double Unders (75 singles) 15 Push Press (42.5/30) 10 Toes to Bar/Knee Tucks/H up Rest 1:30 4 rounds for time

STRENGTH: 12 mins to complete 3 x 5 reps Tempo Back Squat (2121)* light -mod only (60% max) WOD: EVERY 3:00 x 4 SETS 12 Front Squats (60/40) 12 Burpee (jumping) Pull-ups rest remaining time

WOD 1: In 8 mins Run 800m then complete 20 HSPU or 6 Wall Climbs and Max DB Goblet Squat in remaining time REST 2 mins WOD 2: In 8 mins DB Farmer carry 400m then complete 30 DB Box Step Over and Max Alt DB Snatch in remaining time REST 2 min WOD 3: In 8 mins…

STRENGTH: 12 mins to complete 3 x 5 TEMPO Deadlift (light to mod – no more than 70%) WOD: 15 Kettlebell Sumo Deadlift High Pull (24/16) 12 Burpees to Plate 9 Toes to Bar/Knee Tucks 9 min AMRAP -Rest 1:00- REPEAT

STRENGTH: 12 mins to complete 3 x 5 TEMPO Strict Press (2121) WOD: E3 mins for 4 sets complete 400m Run 15 Push Press (40/25) Rest remaining time in each set record slowest round

WEDS BANGA: 100 Double Unders/Singles 50 KB Swings 40 Wall Ball 20 Toes to Bar/Knee Tucks/Sit ups 10 Handstand Pushups/Hand Release Pushups 25 min AMRAP CORE FINISHER: 100 Heel Taps Over KB 100 Elbow Plank KB Touches

SKILLS: 6 mins Handstand Skills – Kick Ups, Slow Lowering, Box HS, HSPU’s, HS Walking WOD: E2MOM x 27 mins MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees + Max Muscle-Ups/C2B/Pull-ups MIN 5 & 6 – AMRAP KB FLOW = 1 arm row + clean to reverse lunge+press+stand SWAP REST…

10 mins Handstand Push-Ups Practice WOD: E4:00 for 6 rounds 7 Devil’s Press (15/10) 14 DB Front Squat 16/13 Cal Bike -Rest Remainder of the Time-