Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

Skill: Kipping: Pull ups/ Bar MU.
TGU

MetCon: 4 Rounds Of
4min AMRAPs
3 Turkish Get Ups L
3 Turkish Get ups R
5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups)

Rx’d 32/24kg (Ask coach for scaling options)
*1min Rest Between Rounds.

 

Olympic weightlifting WOD 22/8

 

1. Clean 3x3x70% 2x3x80% 1x2x85% 2x1x90% 1x1x95%
2. Pushpress from racks 6x4x65%(C&J)
3. Snatch pull 6x3x90%
4. Backsquat 6x3x75%

 

Endurance:

 

“Partner Fatal 40”

 

For time:
40 Wall Balls, 20/14 lbs
40 Hang Cleans, 42.5/30
40 Pull-ups
40 Deadlifts, 42.5/30
40 Push-ups
40 Box Jumps, 60/50
40 Kettlebell Swing (American)s, 24/16
40 Toes-to-bars
40 Air Squats
40 Hang Snatches, 42.5/30
40 Double Unders
40 Sit-ups
40 Burpees

Row 400m between exercise (alternate w/partner)