Aerobic Capacity Day
2 Sets:
1x:
20 sec max effort sprint
Rest 40 sec

7x:
30 sec controlled sprint
30 sec easy recovery
Rest 4 min b/t sets

4-5 Rounds:
10 Hollow Rocks
:10 sec Hollow Hold
10 V-Ups
:30 Rest between Rounds

Double DB Snatch 12-10-8-6
Double DB DL 12-12-12-12

8 min AMRAP:
18 Single DB Snatch (Rx: 35/50, Comp: 50/70)
48 DU

OHS 7x2

7 min AMRAP: 3/3, 6/6, 9/9…
C2B
OHS (65/95)

Superset:
10-8-6-4-2 RMU
10-8-6-4-2 DL
1:30 Rest

For Time:
500m Row

Back Squat 10-8-6-4-2

4 RFT:
40 Wall Balls 14/20, 9/10 (Comp Height 10/11)
100 DU

12 min to work up in load on the Snatch Complex:
2 Power Snatch
2 Hang Power Snatch

2 Rounds: 2 min Max Reps
Power Snatch (65/95)
HSPU (Comp: SHSPU)
Strict Pull Ups
*2 min Rest between Rounds

15 min AMRAP:
12 Double DB Burpee Box Step Overs (20/24, 35/50)
18 T2B
400m Run

10 min For Quality:
16 Alt. Leg Double DB SLDL
16 Plank Push Ups
4 Strict T2B

3-2-2-1-1 of Complex
Squat Clean
Front Squat
Jerk

10 min AMRAP:
3 Squat Clean & Jerk (Rx: 105/155, Comp: 135/185)
5 BMU
10 BFOB

4-5 Rounds:
1 Max Rep set SHSPU
Right into:
1 Max Rep set Strict Press

-3 min rest between rounds-

Then:
15 min to build up in load on 5 rep Front Squat
3 min Max Rep Thrusters (65/95)

DL 5-4-3-3-3

For Time:
21-15-9-6-3
Box Jump Over (20/24)
DL (135/185)

7x Superset:
7 Barbell Bench
Right into:
50’ Double DB Front Rack Walking Lunge

2 Rounds on a Running Clock:
:30 Hollow Hold
:30 Superman Hold
:45 Side R Plank
:45 Side L Plank
1 min Rig Hang with Hollow/Tuck/L-Hold
1 min Forearm Plank
-2:30 Rest between Rounds

20 min AMRAP:
7 WW
200m Run
14 T2B
200m Run
21 C2B
200m Run

Snatch: 15 min to build up in the following complex:
Snatch Grip DL
Squat Snatch
Hang Squat Snatch
OHS

.com WOD:
3 Rounds of: 6 min for Max Cals & Reps:
:20 sec Max Cal Bike - :40 sec Rest
:20 sec Max Rep Burpee - :40 sec Rest
:30 sec Max Cal Bike - :30 sec Rest
:30 sec Max Rep Burpee - :30 sec Rest
:40 sec Max Cal Bike - :20 sec Rest
:40 sec Max Rep Burpee - :20 sec Rest

*No rest between rounds.

15 min work up in load on the movement variations in a superset:
5 Barbell DL
8-12 Sandbag/DBall/Medball Sumo DL
90 sec - 2 min Rest

12 min AMRAP:
15 T2B
15 DL (155/225)
15 Machine Cals

10-10-5-5-5 Front Squat

4 RFT:
12 BFOB
9 Squat Cleans (95/135)
6 BMU (Comp: 10 BMU)