med ball toss

med partner twist

TECH

4 rds

2 tire flips

1 rope climb

farmer carry two lengths of mat

WOD

50 sit-ups

40 box jumps

30 wall balls

20 kettle bell swings

10 toes to bar

7 min time cap

partner row 3000m

TECH

handstand push-ups

pistols

WOD

JD 1000

200 regular skips

50 skips right foot

50 skips left foot

50 backward skips

150 double unders

and all over again

3rds

10 back extensions

10 sit-ups

20 double unders

TECH

deadlifts

2-2-2-2-2

75% of one rep max

WOD

amrap 10min

10 lunges

10 sit-ups

10 ball slams

3 rds

rope pull (forward and backward)

10 sledgehammer swings

TECH

overhead squat

squat clean

WOD

5 rds using one bar 115lb /70lb

1 power snatch

5 overhead squats

5 squat cleans

8 tgu’s per side

TECH

Deadlift

3-3-3-3-3

70% of one rep max

WOD

MOBILITY

2 lengths bear crawl

2 lengths frog jump

3 trinity hops

3 over unders

TECH

“Get ‘er done” (work can be broken up as you choose)

25 ring dips

6 tire flips

3 rope climbs

3o wall balls

10 pistols

25 ghd sit ups

40 walking lunges

15 ab wheels

75 double unders

750m row

TECH

Front Squat

WOD

for time

20 rep front squat (weight must be cleaned up)

3 rds

20 push-ups hands off

10 forward rolls

2 min max double unders

WOD

7 rounds of  the following;

7 hspu

7 thrusters 115/70

7 knees to elbows

7 deadlifts 225/155

7 burpees

7 kettlebells 24/16

7 pullups