24/03 - 29/03

Monday

Strength/skill

Handstand/Handstand Walk
Kipping Muscle-ups/Pull-ups
Then Perform Exercise Dropsets of:
Max Muscle-ups —> Max C2B Pull-ups —> Max Pull-ups —> Max Inverted Rows
Max Deficit Strict HSPU —> Max Strict HSPU —> Max Kipping HSPU —> Max Pike Push-ups

WOD - AMRAP 8 MINUTES

2 (+2) Power Cleans
2 (+2) Front Squats
1 (+1) Push - Presses

Tuesday (CLOSED)

Wednesday

STRENGTH - 3 rounds

4 Military Presses
Max L-sit to TTB to L-sit

WOD - FOR TIME

33 - 27 - 21 - 27 - 33 Sit-ups
21 - 15 - 9 - 15 - 21 Thrusters
9 - 6 - 3 - 6 - 9 D-Ball Cleans

Thursday

WOD (1) - AMRAP 8 minutes (ladder)

4 (+4) Goblet Front Lunges
4 (+4) Alternating DB Snatches
1 (+1) Burpee

WOD (2) - Team of 2 - amrap 12 minutes

2 Rope Climbs (share as you wish)
30/20 Kcal Airbike or 20/10 Kcal Row or Ski (share as you wish)
14 Synchro Push-ups

Friday

WOD - for time

Perform 50 - 40 - 30 - 20 - 10 reps of:
KB Swings
Sit-ups
KB Box Step-overs
After each round: 400m Run

Saturday

wod - Team of 2 For time

Switch every 20” and complete
40 - 30 - 20 - 30 - 40 Wall Ball Shots
30 - 20 - 10 - 20 - 30 Burpees over DB
20 - 12 - 6 - 12 - 20 Single Arm DB Devil’s Presses