5 sets:
– 3 TGUP L
rest 20 sec
– 3 TGUP R
rest 20 sec
– 30 sec FLR on rings
rest 20 sec
– 20 prisoner walking lunges
rest 20 sec
– Run 400 m @ 90%
rest walk 4 min b/t sets
WOD
A) Power clean cluster 3.3.3×3; rest 10 sec/3 min
+
For time:
50-40-30-20-10 Double unders
15-15-15-15-15 KB swings (53/35)
A1) HBBS 6-8×3 @ 31×1; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec
B) 16 min emom
Odd – 6 burpees
Even – 6 thrusters (115/75, 95/65, 75/45)
A) 7×2 Pause snatch; 1-2 min
B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec
B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec
B3) Russian step-ups 5-8 reps/side x 3; rest 2 min
C) 3xME handstand holds/floor FLR
*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest
5 rounds:
– 8 Clean & Jerks TnG
– Row 90 sec at 90%
– walk/rest 5 min
Finisher: Shoulder mobility
*C&J should build in weight and end around 8RM
As many rounds in 12 min @ 80-85%:
– 12 walking lunges
– 5 wall walks/5 backwards inch worm w/ push-up
– 2 TGUP/arm
rest walk 6 min
As many rounds in 12 min @ 80-85%:
– 3 high box jump (30/24) – step down
– 3 burpee ring MU/6 burpee pull-ups/6 burpee jumping pull-ups
– amrap unbroken DU’s/75 single unders
Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present in these
– record BJ height, TGU weight and DU sets
A) High Bar Back Squat – Build to a heavy 3 reps in 10 min
B) Build/warm up to close grip bench press and Romanian deadlift weights
C) EMOM x12 with a partner:
Odd – Close grip bench press @20X1; 3-4 reps (around 70% 1RM, or 60% 1RM regular bench)
Even – Romanian deadlift x3-4reps; TnG reps at a tough but fluid weight
*If not sure of weight on CGBP and RDL then add/subtract weight per set