WODs

a) 5 sets
4-5 bar muscle ups
30-45sec nose to wall handstand hold

scaled plank hold, 4-6 strict pull ups

b) amrap 12min
6 toes to bar
8 ball slams 20/15
10 alt slam ball lunges 20/15

scaled 15/10, knee raises

FITNESS
a) emom 12min
even: 4-6 strict pull ups
odd: 30-45sec nose to wall handstand hold

b) amrap 12min
6 toes to bar
8 alt db sntaches
10 alt db frontrack lunges

a) emom 10min
even: 10-14 nose to wall shoulder tabs
odd: 30 sec l-sit hold on parallettes

scaled tuck sit hold

b) 3 rounds
amrap 3 min
250/200m row
20 box jumps
max alt db hang clean & jerks
3min rest

in teams of two
for total reps
6min on/2min off
1. wall balls 20/14
2. bike (cal)
3. burpees on plate
4. kb swings 24/16
5. pull ups

a) emom 10min
even: 3 ring muscle ups
odd: 6 strict handstand push ups

scaled strict pull ups, box supporeted handstand push ups

b) for time
80cal row
60 alt db snatches 25/15
40 alt db step ups 60/50
20 single arm devils press 25/15

FITNESS
a) emom 10min
even: 3-5 strict pull ups
odd: 6-8 def db push ups

b) emom
1. 15/10cal row
2. 14-16 alt db snatches
3. 10 alt db step ups
4. 6 single arm db devils press

a) 5 supersets
5 front squats (climbing)
20m partner banded resisted sprints

b) amrap 12min
9 thrusters 40/30
35 double unders

scaled lateral jumps over the bar

FITNESS
a) 3 sets
5 front squats
10 lateral jumps over the parallettes

b) amrap 12min
9 thrusters
35 double unders

a) work up to a heavy power clean + hang power clean

b) 3 rounds
for total reps
amrap 3min
25/18cal ski
10 toes to bar
max power cleans 60/40
3min rest

scaled 18/12, bench dips

FITNESS
a) emom 10min
even: 14 alt single leg kb deadlifts
odd: 10 single arm kb renegade row/side

b) 3 rounds
for total reps
amrap 3min
20/15cal row
10 toes to bar
max kb swings
3min rest