Skillwa
30 Tri-cep push ups
3-rep max Strict Shoulder Press
WOD
8 mins :30/:30's (4 Rounds)
Power Snatches (55/75)
Bar Over Burpees
2 min Rest (change LBS)
Then,
8 min AMRAP (357's)
3 wall Walks
5 Power Snatches (65/95)
7 Mountain Climbers (R/L=1)
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus