WOD

A) Muscle up skill work

– 3×8 turnovers

– 3×5 jumping MUs

– Max rep MU in 2-3 attempts

B) Single legged deadlift; 6-8 reps x 3; rest 30 sec btwn sides/90 after both

C) EMOM for 12 min

Odd – 12 KB snatches UB

Even – 10 tall box step ups

 

A) Build to a 1RM strict press in 8 min

+

80-90% effort

– 10 DB thrusters

– 15 ring rows

– 20 sit-ups

– 20 cal row

rest 3mins

 

Performance:

3 sets 80-90% effort

Function:

3 sets

– 10 thrusters 135/85, 115/65

– 10-15 pull ups

– 20 sit-ups

– 20 cal row

rest 3mins

 

*Thrusters should be tough but UB at least for first 2 sets.

*Get at least 10 pull-ups in. If you can do more UB then try and get to 15.

*Repeat times for each round as close as possible

 

A) HB Back squat 3, 2, 1, 3, 2, 1; rest 2 min

B1) Bent over DB/KB row 6-8/arm; rest 90 sec after both

B2) DB bench press 6-8; rest 90 sec x3

+

For time @90-95%:

– Run 400m

– 30 wall balls (20/15)

– 100 DUs (300 singles)

– 30 Toes 2 bar/knee 2 chest/v-up

– Run 400m

 

*Squat wave means that you should go heavier on the second 3, 2, 1 than on the first

*Keep consistent on toes to bar. Keep range of motion the same if scaling. Break up as needed.

 

A) EMOM – Power snatch TnG x 4-5 (build per set) – 5 mins

+

15, 12, 9 reps for time:

– OHS (115/75, 95/65, 75/45)

– burpees over the bar

 

3 sets:

– 10 presses tough

– run 400m @ 85-90%

rest 2 min

+

3 sets:

– 10 db walking lunges heavy

– row 90 sec @90%

rest 2 min

+

3 sets:

– 12 sit-ups

– 8 kb swings

– 30 sec plank hold

 

A) 6x 1 power clean + 1 push press + 2 split jerk; rest 90sec (build per set)

B1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec (heavier than 11/25)

B2) Good mornings @2022; 7-10×3; rest 90 sec (take from ground)

C1) 7 DB snatches per side (70/40, 60/30, 50/20); rest 60 sec

C2) 3 standing broad jumps as far as possible; rest 60 sec x 3

 

4-5 sets 80-90% effort

Run 400m

15 Pull-ups

15 Wall balls

15 KBS 1.5/1pd

50 Double unders

rest 4-5mins

 

*Try for 15 on pull-ups. If 15 UB is unattainable, just do a max set UB but do at least 8 no matter what.

*Record time for each round.

*Keep round times the same.

 

A1) Front Squat 4-5×3 @ 30X1; rest 90 sec

A2) Bent over DB/KB row 6-8/arm; rest 30 sec btwn sides/90 sec after both x3

+

Emom 12 min

Odd – Tng squat clean x 5 (55%)

Even – 20 Double unders (40singles)

 

*Speed out of the bottom on FS.

*If can’t keep up on EMOM just go to the next minute/movement.