Warm up
Rope climb
Handstand or hand walk
Strict TTB
Super rock
OHS
Skill
Movement standards
WOD
10x reverse TABATA
-pull ups
-push ups
-sit ups
-air squats
Total is score
Warm up & Skill
Snatch technique
WOD
EMOTM for 12 minutes
2 squat snatches
3 burpees over the bar
Warm up
400m run
Pull over to support
Handstand or hand walk
OHS
KBS
Planche push ups
Skill
DB snatch
WOD
5 rounds of:
30 seconds max effort 1 minute rest
-DB snatch
-Double unders
-Pull ups
Warm up
2 minutes of double unders
Net climbs
P-bar complex
GHD back ext
Hollow rocks
OHS
Skill
Muscle ups
WOD
EMOTM for 12 minutes
4 burpees
2 muscle ups
Warm up & Skill
Squat clean and jerk
WOD
EMOTM for 15 minutes
2 squat clean and jerk
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