A. emom – 12 min
odd – HPC x 2 moderate weight
even – 7 T2B/V-up
B. emom – 12 min
odd – 5 DL TnG moderate same loads throughout
even – 7 ring dips kipping/box dips
C. emom – 12 min
odd – KBS russian tough x 10
even – 10 burpees AFAP
WOD
A) Front Squat 4-5×3 @ 32X1; rest 2-3 min
+
4 sets each with a three min running clock
– 400 m run
– Max double unders in remaining time
rest 4 min
3 sets:
10 TnG deadlifts tough
row 90 sec @90%
rest 2 min
+
3 sets:
10 push ups (chest to ground*)
row 90 sec @90%
rest 2 min
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3 sets:
15 T2B For time; rest 90 sec
*elevate pushups by 1 or 2 plates to make them tougher if able
A) Power snatch TnG cluster; 2.2.2 x 3; rest 20 sec/2-3 min (heavier than last time)
B1) Good mornings @ 30X1; 5-6×3; rest 30 sec
B2) DB Bent over row @ 20X1; 5-6×3; rest 30 sec
B3) Seated Box Jumps; 5 reps x 3; rest 90 sec
C) L-sit hold; accumulate 3×30 sec (use partner); rest as needed
Function
A1) DB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) HSPU weakness work for 1 min
Performance
A1) BB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) 3xME HSPU or deficit HSPU; rest 60 sec
+
EMOM for 16 min:
– Odd: 3 heavy thrusters + 3 OTB burpees (155/105, 135/95, 95/65, 75/45)
– Even: 5 kipping CTB pull-ups/ 7 kipping pull-up/ 9 ring rows
4 Rounds at 80-90% effort:
– Row 400m
– 15 KB swings (53/35)
– 15 Push press (95/65
– 8 DB snatches R (70/40)
– 8 DB snatches L
Rest 4 min
* Change up order for every round
* Work to make times the same
* Subtract out rest time for total working time
A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3
B1) Pendlay row @20X1; 6-8; rest 90sec
B2) Weighted ring dips @20X1; 3-4; rest 90sec x3
+
Rest as much as needed then..
A special surprise. Bring running shoes.
A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)
B) Squat clean TnG tech work
C) EMOM x 16 min
– 2-3 squat clean thrusters TNG (build in weight)
– 30 sec row at 80-85%