Main – Community WOD

Metcon (AMRAP – Rounds and Reps)

10 RFT:

1 Wall Walk

10 Squats

3 Pull Ups

Main – WOD

Metcon (No Measure)

Strict Hand Stand Push Up

O.G. Volkswagen (Time)

21-15-9

Bench press@ Bodyweight

Pull ups

Main – WOD

Snatch Grip Deadlift (3×3@ 50% of 1RM)

TCF 101 (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Pull ups

5 Push ups

5 Burpees

10 Air Squats

Main – WOD

Shoulder Press (4×7 each arm)

Metcon (Time)

21-15-9

Pistols

Toes to bar

Main – WOD

Goblet Squat (4×10)

KB Tabata (5 Rounds for reps)

Tabata:

Swing

L Snatch

R Snatch

L Clean/ Jerk

R Clean/ Jerk

Main – WOD

Front Rack Lunge (3 sets of 5 (each leg))

Metcon (Time)

Buy in: 100 Double unders

7 Rounds

7 Burpees

7 Chin ups

7 Box jump overs 24/20

Cash out: 100 Double unders

Main – Community WOD

Metcon (Time)

7 Rounds

20m Run

10 OH Lunge

10 Push ups

Main – Strength Squad

Back Squat (5 min max reps @ BW)

Main – WOD

Jumping back squat (7×5@ 25% 1RM)

Metcon (Time)

15 Snatches 135/95

50 Double unders

10 Snatches 145/105

50 Double unders

5 Snatches 155/ 110

Main – WOD

Metcon (No Measure)

Chin ups

8×5

& then:

50 HSPU

10 Rope climbs
partition as necessary