Superset:

Strict Pull Ups (weight if you can) 8-6-4-3-3-3

Strict Press 8-6-4-3-3-3

W.O.D.

5 RFT:

- 7 Push Press (75/115)

- 7 Pull Ups

- 7 T2B

- 200m Run

       

W.O.D.

13 min AMRAP

- 5 KB Snatch R (35/53)

- 5 KB Snatch L (35/53)

- 5 KB Clean & Jerk R (35/53)

- 5 KB Clean & Jerk L (35/53)

- 20 KB Swing (35/53)

Dead Lift: 8 min to work to a heavy triple

W.O.D.

For Time: - 100 DU - 80 Walking Lunge Steps with Overhead Plate (25/45) - 60 BJ (20/24) - 40 DL (155/225) - 20 HSPU

     

Front Squat 9-7-5-3-3-Max Rep

W.O.D.

For Time: Triangle Couplet

15-10-6

- Thrusters (115/165) (Scale: 75/115)

- Bar MU (Scale: Strict pull ups)

     

10 Min EMOM 90m Shuttle Sprints (>                             (>                             (>

Start                       15m                         30m

(>                             (>                             (>

Start: Run to 15m cones and back to start, then run to 30m cones and back = 90m total

Draw chalk likes that connect the cones, must touch hand to the line every time they make a turn.

WOD:

3 RFT

400m Run

200m Med Ball Run (14/20)

W.O.D.

3 Rounds of Max Reps:

- 2 Min Strict HSPU (Scale: add mats/plates as needed - keep strict, no kipping!)

1 Min Rest

- 2 Min Rope Climbs (Scale: anchored climbs)

1 Min Rest

- 2 Min OH Squat (95/135)

1 Min Rest

*1 total score for all movements, all rounds

         

For Time: RX: - 50 Pull Ups - 50 HR Push Ups - 50 Ab Mat Sit Ups - 50 Air Squats Comp: - 50 C2B - 50 Ring Push Ups -50 T2B -50 Pistols *You may NOT mix and match the WODs.  You are either doing all comp movements or all RX movements.

20 min to work to heavy load on the complex: - 3 Power Cleans - 2 Squat Cleans - 1 Split Jerk 7 min AMRAP 3/3, 6/6, 9/9... - S2OH (95/135) - Bar Facing Over Burpee

Strength:

Deadlifts: 9-7-5-3-3-3

W.O.D.

7 min AMRAP

- 8 Deadlifts (155/225)

- 12 Box Jumps (20/24)

       

10 min E2MOM S2OH Complex:

- 3 Strict Press

- 2 Push Press

- 1 Push Jerk

W.O.D.

10 min AMRAP;

- 5 HSPU

- 10 T2B

- 15 DU (45 singles)

         

Back Squat: 9-7-5-3-3 Max Reps

W.O.D.

For Time:

21-15-9

- Back Squat (85/125)

- C2B

- WB (14/20)

       

W.O.D.

For Time: Buy in: 50 Cal Row

3 Rounds: 5 MU 15 Snatch (65/95)

Buy Out: 600m Run

 

W.O.D.

5 RFT

- 400m Run - 8 Power Cleans (105/155) - 6 Front Squats (105/155) - 4 S2OH (105/155)

         

15 min to work to a heavy Squat Clean

15 min to work to a heavy Jerk

10 min 2 Rep EMOM of C&J  (does not have to be touch and go)

Team W.O.D.

Teams of 3:

5 RFT:

- 400m Run

- 500m Row

- 40 Ab Mat Sit Ups