12.20.12

Mobility: Warm-up: Skill: Muscle-Ups wod: 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30:24) rest 1-2mins 3x 5x ring pull-ups 2 power cleans & jerk (85-95%) 3. box jumps (30/24)

11-2-12

mobility: warm-up: clean progression 10 mb pullovers 3 broad jumps strength: power clean + push-press find heavy 1rep wod: 3x amrap 4mins 2 power clean+pushpress 4 box jumps 6 toes 2 bar rest 2 mins

10-15-12

mobility: warm-up: 3x increase weight each round B.B. Complex 8 Deadlift 6 Hang Power Clean 4 Pushpress 15 mb pull-overs Strength: 5×2 Power Clean + Pushpress WOD: 30.20.10 double unders x2 KB Swings Hand Release Push-Ups