Work on 3 position clean (Hip,knee,floor) WOD 3×3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans 135/95 Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest. After the rest pick up where...

Skill work HSPU 15-20 minutes *piked push-ups, Handstand holds, kipping hspu’s, strict hspu’s, deficit hspu. Work at your skill level. WOD 5 rounds for reps of: 1 minute of box jumps, 24/20 1 minute push press 95/65 1 minute rest *elite: higher...

3rm front squat WOD 3 rounds 400m run 12 thrusters 95/65 12 pull-ups

Hero WOD “Jay” AMRAP in 20 minutes 22 Air Squats 12 Toes-to-Bar 9 Burpees If you have a weight vest, wear it (20/14 lb) This British Hero WOD is dedicated to Lance Corporal James Brynin. In the early hours of 15 October 2013, the BRF deployed...

Snatch 5-5-3-3-3-1-1 WOD 1k row 50 db snatches 50/35 30 box jumps 24/20

Clean and jerks 5-5-3-3-3-1-1 WOD Run 800m 5 hang power cleans 135/95 5 jerks Run 400m 10 hang power cleans 135/95 10 jerks Run 200m 15 hang power cleans 135/95 15 jerks Elite: at or above 155/105