Skill / Strength:
Snatch Balance

WOD:
5 rounds for total time
200m Run
15 Thrusters 40/30
10 Bar Face Burpee

* rest 2 mins b/w each round *

Choose ONE of the following sports:

Swim: 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike: 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run: 3 x (100m + 200m + 400m), work:rest 1:1

Mobility
Catch up WOD
Weakness

Skill / Strength:
3 x 10 Chins

WOD:
“Annie”
50,40,30,20,10 reps
Double Unders
Sit Ups

Skill / Strength:
Snatch @ 90% X 1×3
C+J @ 90 X 1×3

WOD:
9,7,5
Muscle Ups
21,15,9
Box Jumps – 30″/24″

Skill / Strength:
Back Squat @ 85% x 3 x 3

WOD:
3 Rounds EACH for time
750m Row
15 Ring Dips
10 Back Squats (70% of 1RM)

This gets funnier the more times you watch

Muscle Ups

Skill / Strength:
3×3 Weighted Chins
or
use 1 band down from what you would normally

WOD:
For time
1 Rope Climb
10 HSPU
20 Box Jumps
30 KBS
40 Burpees
50 Doule Unders
400m Run

Choose ONE of the following sports:

Swim: 15 x 50m – Easy

Bike: 8 x 250m spin/rest 1:00, hold splits within 2-3 seconds

Run: 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Skill/Strength:
Snatch @ 80%
1 X 5

C+J @ 80%
1X5

WOD:
For Time
1000m Row
10 KB Snatches (each arm)
20 Alt Pistol Squats
100 Double Unders