A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2-3 reps @ 85%
Set 3, 4, 5, & 6 – 2-3 rep @ 90%
*After every set perform 6-8 bent over DB rows AHAP.
B1) 10 TGUP alternating – heavy but consistent pace; R60S
B2) Supine hand-over-hand sled pulls AHAP; R60S
– down and back
B3) 10 tire flips AFAP; R60S x 3 sets
WOD
A) 3 sets:
– 3 overhead squats @ 31X1; R2M
B) E2MOM x 20 min
– 3 position snatch (start at 55-65% and build if able)
*Position 1 → 2 → 3
C) EMOM x 10 min
E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)
O: 5 burpee over the box jump (24/20”)
A) Deadlift
5 reps @ 75-80%
3 reps @ 80-85%
1 rep @ 85-90%
5 reps @ 80-85%
3 reps @ 85-90%
1 rep @ 90+%
– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.
+
For time:
50 double unders (x3 for singles – 150)
6 burpees
8 pull-ups
40 double unders (120)
6 burpees
8 pull-ups
30 double unders (90)
6 burpees
8 pull-ups
20 double unders (60)
6 burpees
8 pull-ups
10 double unders (30)
6 burpees
8 pull-ups
*12 min cap
A) Split jerk skill work
B) Every 90 seconds x 15 Min (10 sets)
1 power clean + 1 jerk
*Start at 65% and build to a technical max weight for the day
+
Three rounds for time @85-90%:
– 400 Meter Run
– 15 Box Jumps (24″/20″)
– 10 Shoulder to Overhead 135/95
A) Back Squat
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
5 reps @ 85%
3 reps @ 90%
1 rep @ 95%
R2-4M btwn sets
+
With a partner:
Row 500m all out x 2
– Rest while your partner goes, start second set right with they finish. Compare times.
A) Every 90 sec x 15 min (10 sets)
– snatch w/ pause 2 sec at knee x 2 reps
*start lighter and build
B1) 5 TnG UB snatches; R30S – build each set
B2) 10-15 HSPU (UB or accumulated); R30S
B3) 20 pistols alternating; R2M x 4 sets
C) Farmer’s carry 2 laps AHAP x 2-3 sets; rest as needed
OR
Heavy sled hand over hand pulls 2-3 sets; rest as needed
EMOM x 15 min
min 1 – Bench press 3-4 @ 3011 (compare to 8/26)
min 2 – 2-3 weighted pull-ups AHAP
min 3 – 10 reverse snow angels (weighted if possible)
+
4 rounds for time:
– 10 ring dips
– 15 T2B
– 200 m run
A1) Deadlift x 4-6 @ 30X1 (perfect); R20S
*Compare to 8/21*
A2) AMRAP UB supinated ring rows @ 30X1; R2M x 3 sets
*Goal is to get as horizontal as possible*
+
3-4 sets @ 80-90%:
– Row 500/400m
– 10 DB snatches alternating (70/55, 55/35, 35/20)
– 15 Box jump overs (24/20”)
– 40 Double unders
*Goal is to keep same pace for each interval.
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