WOD

A) Back squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 if possible – 1 rep @ 100+%
R2M between sets
+
12 min AMRAP @ 80-90%:
– 8 T2B
– 10 wallballs
– 12 Russian KB swings 70/53
– 200 m run

A) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R2M

B) Weighted pull-ups cluster 2.2.2; R15S/2M

C) EMOM x 12 min

E: Romanian Deadlifts @30X1 (moderate – tough)

O: DB bent over row 8-10 (1 side only)

D) 3 rounds:

– 10 BB hip thrusts tough; R30S

– 1 min bows and toes plank; R90S

A) Every 90 sec x 15 minutes (10 reps):

– 1 squat clean 80-95%

+

5 rounds for time:

– 5 power cleans (135/95, 95/65, 65/35)

– 7 front squats

– 30 DUs

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

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Extra Credit

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

Extra Credit

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

Tester warm-up in 15 min:

A1) Back squat – build to 90%+

A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)

A3) Work through kipping motion and front rack mobility

+

Tester:

“Jackie”

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups