WOD

20 min to build to a 1RM deadlift

then…

Take 70% of your 1Rm and perform the following:

5 rounds for time of

– 5 deadlifts

– 8 lateral burpees

 

7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

then…

“Edward 40 Hands”

For time:

– 40 double-unders

– 30 KB swings

– 40 push-ups

– 25 KB swings

– 40 jumping squats

– 20 KB swings

– 40 pull-ups

– 15 KB swings

– 40 double unders

4 rounds for total reps of:

In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

then…

After-party of u-pick:

– 3 rounds of ME L-sits

– 3 sets of ME L-strict pull-ups

– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)

20 min to establish a low bar back squat 3RM

then…

“Karen”

– 150 wallballs for time (20/15)