8AM
Strength/ Skill/ Agility
Superset
- 6×5 Barbell Rollout
- 6×5 Agility ladder work
- 6×5 20 sec Handstand hold
- Every 3:30 min
WOD
5 rounds
- 100m row
- 10 KBS
- 10 Wall Balls
- 200m run
9AM (OLY)
Snatch High pull + Snatch
- 60% x2+2; 70% x2+1; 80% x2+1; 85% x2+1
Hang Power Clean
- 50% x3; 60% x3; 65% x3; 70% x3
Clean high Pull
- (80% x2) x4
10AM
Strength/ Skill/ Agility
Superset
- 6×5 Barbell Rollout
- 6×5 Agility ladder work
- 6×5 20 sec Handstand hold
- Every 3:30 min
TEAM WOD (Break up as needed)
- 100 Wall Balls
- 100 Push Ups
- 100 Sit Ups
- 2000m row
*Surprise catch =)
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