WOD

Warm-up/Skill/Strength:

2 x 6 TGUP (heavy) (3/arm)

5 rounds for time:

– 5 L-pull-ups or strict pull-ups (no kipping)

– 15 Wallballs (20/15)

Overhead Squat

3-3-3

then…

For time:

– 21 Overhead squats (115/75)

– 50 Double-unders

– 100 m sprint

– 15 Overhead squats

– 50 Double-unders

– 100 m sprint

– 9 Overhead squats

– 50 Double-unders

– 100m m sprint

Hang Power Clean

3-2-1-1-1

then…

10-9-8-7-6-5-4-3-2-1

– Power clean (135/95)

– Box jump (24/20)

A1) Barbell Good Morning 8 Reps x 4 sets rest 15 sec
A2) 4 max effort horizontal leaps 4 sets rest 2min

B) Deficit push-ups AMRAP 3 sets rest 2min

C) 50 Med Ball Situps for time (ball against wall)

20 rep back squat (increase 5 or 10lb if finished last time)

then…

3 rounds for time:

– 10 shoulder to overhead (135/95)

– 15 knee 2 elbow

– 20 jumping lunges

 

5 rounds for time:

– 3 Muscle Ups (sub 9 pullups/9 dips)

– 10 Power Snatches (95/65)

– 15 Abmat Sit-ups

Deadlift

3-3-3-3-3

AMRAP in 20 minutes:

– 400 m run

– 50 double unders or 150 singles

Snatch grip push press

3-3-3-3

then…

5 rounds for time:

– 10 kettlebell snatches (5 per arm) (24kg / 16kg)

– 10 goblet squats (24kg / 16kg)

– 10 burpees