Warm Up

3 Rounds of:

• 10m Bear Crawl
• 10 Back Extensions
• 10m Frog Jumps
• 5 Burpees

Strength and Technique

Pistol Technique and Progressions

EMOM 10 – 4 Pistols/8 Squats

WoD

“Cindy”

AMRAP 20mins

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Warm Up

Run to the gate and back

20 Push ups

20 Jumping Lunges

5 Inch Worms

20 Arm Swings (Forward, Backward)

Strength and Technique

Strict Press

Establish 1RM

5-5-5-5-5 @ 60% of 1RM

WoD

12 Minute AMRAP

20 Double Unders

15 Box Jumps

10 Push Press (45kg/25kg)

Warm Up

3 Rounds of:

• 10 Sit ups
• 10 Air Squats
• 10 Burpees

Strength and Technique

Pull-up technique and progressions

WoD

10-9-8-7-6-5-4-3-2-1

Walls Balls

Pull-ups

Warm Up

200m Run

3 Rounds of:

• 20 Walking Lunges
• 20m Bear Crawl
• 20 Jumping Squats

200m Run

Strength and Technique

Front Squats

5-5-5-5-5 (Progressive)

WoD

Death by 10m Shuttle Runs