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Skill.

snatch 1rm.

conditioning.

5rds 90sec

run 200m in remaining time amrap burpee box jump 24/20

rest 90sec btw rds

Strength.

4sets of

5 floor press

rest 90sec

5+ strict tempo pull up (3131)

rest 90sec

Conditioning.

buy in 100 double unders

3 rft

10 chest to bar

10 hang power clean 70/45kg

buy out 100 double unders

Strength.

Back squat 1rm.

Conditioning.

‘Karen’

150 wall balls 10’/9′ 9/6kg

Strength.

1rm front squat

Conditioning.

8min amrap

8 behind neck snatch grip push press 50/35kg

8 overhead squat

8 box jump 24/20

Skill.

10min working on swing used for Kipping.

Then either:

7rds 7 chest to bar 60 sec rest btw each rd. or

strict pull up 5 sets

Coditioning.

Battle of the Boxes Masters WOD 1

3min run 400m amrap hand release push up

1min rest

3min run 400m amrap squats

1min rest

3min run 400m amrap burpee

Strength.

Pendlay row 5rm.

Conditioning.

10min amrap

10 deadlift at bodyweight

15 toes to bar

50 double unders

Skill.

1rm clean.

Conditioning.

3min amrap

10 front squat 50/35kg

10 pull up

60sec rest

3min amrap

10 power clean 50/35kg

10 box jump 24/20

Strength.

1rm push press.

Conditioning.

21-15-9

shoulder to overhead 70/45kg

lateral bar burpee

Conditioning.

20min amrap

100 double unders

50 box jump 24/20

40 kettlebell snatch 24/16kg

30 sit up

20 front squat 80/55kg

Strength.

Strict press 3 x 1 @ 90-95%

Conditioning.

15min amrap in teams of 2.

Choose either.

A Cindy 5 pull up 10 push up 15 squat. Or

B. Mary. 5 hspu 10 pistols 15 pull up