A) 5×3 Deadlift (start at 80%) – rest as needed
B) 10 min AMRAP
– 20 Double unders
– 10 KB Snatches (53/35)
– 5 Ring Dips
C) 4x 30-45 sec. of Flutter Kicks – rest 1 min
WOD
A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.
A2) 3×12 Kroc Row – rest 120 sec.
Function
B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
Performance
B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
A) 5×3 Power Clean + Push Jerk – rest 2 min
- all reps should be touch and go
- performance build to a 3RM
- function build to a challenging 3 reps
B) 4xME HSPU – rest 2 min
C) 4 Band Resistant Sprints w/ Partner, down and back – rest while other works
D) 50 Burpees AFAP
A1) 5X5 Tempo HBBS @ 75% – rest 60 sec.
A2) 5×2 3-Stop Snatch 1st Pull – rest 60 sec.
B1) 3xME pull-ups – rest 60 sec.
B2) 3×20-30 sec./side Bird Dog – rest 120 sec.