WOD

5 min AMRAP @ 85%

– 10 box jump step downs (24/20)

– 8 power snatches (75/45)

– 200 m row

– Rest 3 min x 2

+

5 min AMRAP @ 85%

– 25 double unders

– 8 pull-ups

– 200 run

– Rest 3 min x 2

A1) Barbell split squat @31X1; 3×6-8; rest 30 sec

A2) Good Mornings @31X1; 3×6-8; rest 2 min

B1) Close Grip Bench Press @31X1; 3×6-8; rest 30 sec

B2) Bent Over Reverse Thumb Down DB Flys 3×12-15; rest 1-2 min

C) FLR on rings or floor; accumulate 5 min

3 sets:

A1) 4×2-4 Bench Press @ 42X1 – rest 30 seconds

A2) 4×2-4 Weighted Strict Chin-Up @ 31X1 – rest 2 min

B) 4 rounds for total working time

– 6 Hang Power Cleans

– 8 Lateral Burpees

– 200 m sprint

– walk/rest 3 min

Function – 95/65

Performance – 135/95

Competition – 155/105

A1) Overhead squat; 4×3-4 @ 53X1; rest 30 sec

A2) Strict toes 2 bar 4×5-10 @ 31X1; rest 2-3 min

*If can’t do strict t2b, then perform strict hanging high knee raises

B1) KB snatches 4×10 UB/arm – rest 20 sec

B2) 4×1 min accumulated in Handstand or FLR on floor – rest 20 sec

B3) 4×12 Supermans w/ 10 sec hold on final rep – rest 2 min

C) 100 flutter kicks (slow and controlled, each kick is one rep)

A) Power Clean + Hang Squat Clean (below knee); 2,2,1,1,1; rest 60-90 sec

B) Split Jerk from behind the neck

– build to a tough rep in 8 min, work on positioning and “step through” under bar

C) 4 sets:

A1) Barbell split squat @31X1; 3×8-10; rest 30 sec

A2) 10 Box jump step downs 30/24″; rest 30 sec

A3) AMRAP pull-ups in 20 sec; rest 3-4 min

+

10 min AMRAP at 90%

– 200 m run

– 15 RKB swings (53/35)

– 10 No push-up burpees

A) 4×4 Perfect TnG Deadlifts – rest 2 min

– take a good warm up to first heavy set

B) 15 min AMRAP @85%

– 400 m run

– 12 KB snatches (53/35)

– 10 HR push-ups

C) Coach’s choice midline work