WOD

For time:

– 40 KB swings (53/35)

– 10 C2B Pull-ups

– 200 m run

– 30 KB swings

– 10 C2B Pull-ups

– 200 m run

– 20 KB swings

– 10 C2B Pull-ups

– 200 m run

– 10 KB swings

– 10 C2B Pull-ups

– 200 m run

then…

3×15 partner med-ball toss sit-ups

 

7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec.

then…

20 minutes to complete (not for time)…

5 rounds of:

-ME Handstand Push-ups (try some kipping)
-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

20 minutes to establish a 1RM Clean and Jerk.

then…

3 rounds for time of:

– 10 Jumping Lunges (5/side)

– 15 Power Cleans 95/65#

– 20 HR Pushups

– 25 Sit-ups

Low Bar Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

then…

For time:

– 30 KB Snatches (53/35) 15 per side
– 800 m run
– 30 KB Snatches

then…

August Challenge – overhead plate hold for time (45/25)

For time:

– 10 deadlifts (95/65)

– 20 front squats

– 30 jerks

– 100 double unders

– 30 deadlifts

– 20 front squats

– 10 jerks

 

15 minutes to establish a 1RM Snatch Balance + 2 OHS.

7×3 banded deadlift (use 50% of your 1RM); rest 1 min

then…

13 min AMRAP

– 3 Power cleans @ 155/105#

– 6 Push-ups (hand release)

– 9 Air Squats

– 100 m sprint