WOD

A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set

A) Front squat – 3, 3, 3, 3; R3M
+
4-6 rounds:
– 8 pull-ups
– 8 NPUBBJ-SD 20/16”
– 200 m run
R1M, increasing in pace each set

A) EMOM x 10 min

– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min

E: 8-12 HR push ups

O: 10 weighted sit-ups (25/15)

C) 4 banded sprints w/partner; Rest as needed

 

4min amrap all out

– 10 KBS 1.5pd

– 10 goblet squat 1.5pd

rest 8mins

4min amrap all out

– 7 OHS (95/65, 75/45, 65/35)

– 7 over the bar burpees (full extension up top)

rest 8mins

4mins amrap all out

– 5 T2B

– 7 wallballs

rest 8mins

4min amrap all out

– Row 800/700m

– remainder of time amrap DU

+

Coach’s choice finisher if time allows.

 

A) Deadlift TnG
5 reps at 65%; R3M
5 reps at 75%: R3M
5+ reps at 85%; R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.
+
15 min AMRAP:
– 15/12 cal row
– 10 box jump – SD (30/24”)
– 5 shoulder to overhead (155/105, 135/95, 95/65)