WOD

A) E2MO2M x 5 sets

– 5 TnG power snatches (perfect form)

+

10 sets:

Row or AD 30 sec @ 90%

– easy for 30 sec

R2M between each 10 minute section x 2

+

3 min FLR on ring or floor if time permits

4 sets @ 80-90%

– 500 m row

– 5-10 UB HSPU

– 10 alternating DB snatches (40-70/20-40)

– 10 box jump – SD (24/20”)

– 40 double unders

R4-5M

 

A1) Good morning @2111; 4-6×4; rest 30 sec

A2) DB/KB 1-arm push press @30X1; 4-6/side×4; rest 90 sec; 30 sec btwn

B1) Close grip bench press @30X1; 3-5×4; rest 30 sec

B2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec

C1) hollow body rock; 15 reps; 3 sets; rest 10 sec

C2) bridge hold; 30 sec; 3 sets; rest 15 sec

A) HB backsquat 3, 2, 1, 3, 2, 1 R2-3M

(second 3, 2, 1 heavier than first)

B) EMOM x 5 min

3-4 TnG power clean@ 65-75% 1RM

+

21-15-9 reps for time @ 80-90%:

– wallballs (20/14)

– T2B

 

A) Strict press cluster 3.3.3; R10S/3M

B) DB rear foot elevated split squats 6-8/side @ 30X1; R30S btwn feet and 90S after both

+

EMOM x 12 min

Even: 4-8 HSPU

Odd: Row 12/9 cal

 

A1) Good mornings @ 21X1; 4-6×3; R30S

A2) Weighted pull-ups 2-3×3; R2M

Scaled: 4 negative pull-ups (4 sec down)

+

For time:

– Run 800m

– 30 T2B

– 10 TGUP alternating (53/35)

– 30 KB swings

– Run 800m

 

A) DB bench press 8-12×3 @ 20X1; R3M

+

Every 2 min on the  2 mins:

– AMRAP UB ring dips/box dips

– Farmer’s carry 70/53#/hand 50m

x 4 sets

+

Row 30 sec 97% effort

rest walk 4min x 3

 

A) 6 sets:

– 1 clean pull + 1 hang squat clean + 1 TnG squat clean; R2M

+

3 sets:

– Thruster x 10 tough (build per set); rest 10 sec

– Pendlay row @20X1 heavy 6-8 reps

– Row 2 mins 90% aerobic pace

Rest 3 min