:SWOD:
Push Jerk 
3x5 (40.50,60%)

:WOD:
5 rounds for time of:
21 kb swings
21 knees to elbows
21 double unders

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-Skill-
Handstand Practice
-WOD-
3 rounds for time of
50 Double Unders
25 Push-ups
4 12m sled pulls

500 meter row
Run 1 mile

250 meter row
30 burpees
30 pull ups 
30 abmat sit ups
30 box jumps. 

-Skill-
10 Slow Lowers from Inverted Hang
-WOD-
30-20-10
Pull-ups
Power Snatch (45-95)
Bar Facing Burpees

5 rounds of 
1 rope climb
400 meter run
5 dead lifts ( 65-275)

-WOD- 
21-15-9
Sumo Deadlift High Pulls (45/65/95)
Box Jumps (21"/24")
Push Press (45/65/95)

21-15-9
Squat cleans(65-135)
Plyo pushups

Tabata
Burpees
Rest 1 minute
Tabata
10 yard shuttle

-Skill-
Row 500m
-WOD-
For time:
30 Pull-ups
30 KB Swings
30 Walking Lunges
30 Dips (ring or regular)
30 Front Squats (45/65/95)

:Skill:
10 minute to work on handstands
:wod:
50-40-30-20-10
Box jumps
Abmat sit ups

-Skill- 
Overhead Squat
3-3-3
-WOD-
5 rounds for time of
Run 200m
5 Inch Worm Push-ups
10 Squats
20 Box Jumps

5 rounds
12 wallball shots
12 toes to bar

20 min amrap
400 m run
5 pull ups
10 squats
20 sit ups

-Skill- 
Split Jerk   1-1-1-1
-WOD-
AMRAP in 12min of
25 Double Unders
10 Power Cleans (45/95)

10 rounds
15 deadlifts(135)
15 push ups

-WOD-
4 rounds for time of:
Run 400m
20 Goblet Squats
7 Burpees

3 rounds for time 
A round consist of:
1 handstand pushup
1 pull up
3 handstand pushups
3 pull ups
5 handstand pushups
5 pull ups

:Wod:
Every minute on the minute for 10 minutes
5 dead lifts (95-275)
5 pull ups
Max double unders
*score is number of double unders completed*

-WOD-
1 min Handstand Push-ups
2min Power Clean (85/115/135)
3min Sit-ups
4min Back Extensions
Run 800m

Score is reps and 800m time. 

(compare to 1-7-11)
5 rounds
200 meter run 
12 burpees
1 minute rest. 
*subtract 4 minutes from your total time, that is your score*

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"Baseline" (if not completed)
-WOD-
AMRAP in 15min of
5 Box Jumps(higher box)
10 Pistols
15 Push Press

"Baseline"

Then

:wod:
3 rounds of 
20 overhead squats(45/75)
15 burpees