All

competitor

50 Alt KB or db snatch 55/35
50 Burpee box jump overs 24/20
200 Double unders
50 Burpee box jump overs
50 alt KB or db snatch

1 mile

Bench press + cal row 20min emom
@75-80%
2-3 reps odd
15/20 cal even

All

competitor

3rds of
30 ghd sit-ups
15 clean n jerks @155/105
10 mups

Xtra gymnastic work

3 rds of
400m run
15 kipping hspu

Back squat to heavy single
Then
3x3@80%

All

competitor

1 lap oh CARRY
100 ft plate drag
100 ft oh lung with plate
21 burpee pull up
9 wall climb

1 lap oh CARRY
100 ft plate drag
100 ft oh lung with plate
15 burpee pull up
7 wall climb

1 lap oh carry
100 ft plate drag
100 ft oh lung with plate
9 burpee pull up
5 wall climb

2rnd
1-6 strict pull up/ strict Handstand push up

Strength work to heavy single back squat
3x3 80%

All

None

20 min amrap
2 cleans 185-245m 125/165w( pick a weight that won't cause u to stop for a while. Heavy but fast)
3 mups
8 pistols 4/4

-1 lap around gym to start and every 5th min @20 min mark 1mile run

100 hollow rocs
50 ghd situps
1 Max

Strength
Strict press to heavy thrusters single from floor

All

competitor

Wod
50 shoulder to oh 95/65
5 heavy med ball over shoulder
1 legless rope climb
40 shoulder to oh
5 heavy med ball over
1 legless
30/5/1
20/5/1
10/5/1

3rds of
Acc. 1 min L sit
20 hollow rocs
25 back ext

Deadlift @75-80%
14 min emom of
-2/3 deadlifts
-20 push-ups

All

None

5 intervals of
15 cal row
90 ft sled push 2/45 m 1/45 w
15 cal row
15 row facing burpees

Rest 4 min

Skill hs walk

All

competitor

3rds
400m run
21 toe to bar
12 snatches @155/105

Scaled weights 135/95 or 115/75

3rds
15 back ext
20 hollow rocks
10 hip touches

competitor

400 m run
1min jumprope
Empty bar
3rds of easy pace
7 strict press
7 hang cleans
14 perfect air squats

None

100 dubs

5rds
10 wAllball shots- kb swings 55/35
3 deadlifts 205/135

-200 singles

5 rds
10 wallball shots- kb swings
3 cleans 205/135

-200 singles

5 rds
10 wall ball shots- Kb swings
3 clean n jerk 205/135

100 double unders

-Scaled weights for gym185/125
-if no dubs it will be 200 singles

Give gym and comp option to choose with wb or kb swings. Same count

Cool down gym and comp
5 min squat stretch
2x1-5 strict pullups + 10-15 sec hs hold.
Comp try free standing or work off wall

Strength
Back squat to heavy single
Then drop weight 60# then do 3x3 squats

All

wod1

3rds of
30 ghd situps
7 cleans 225/155
4 muscle ups -scaled bar mups or 8 strict ring pullups

Rest 10 min then wod 2

Comp
Strength
-strict press to heavy single
-p. Press to heavy single
-push jerk to heavy single (can split)

All

wod2

1 min on 1 min off pullups until u complete 100 reps

Mobilize shoulders and lats after

Cool down easy pace
500m row
40 air squats
30 situps
20 push-ups
100 hollow rocks