WOD

A) Close grip bench press 16-18” apart 3-4 reps @ 30X1 – build from 70%; R20S

A2) Standing DB curls 8-10 @ 20X1; R2M x 3 sets

B) EMOM x 12 min

E: 5-10 UB ring dips

O: 4 bent over DB rows/side (heavy)

C) EMOM x 12 min

E: 30 DUs

O: 10 burpees AFAP

 

A) Snatch pull x 1/hang snatch x 1; build this complex in 12 mins

+

“Jackie” for time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

A) Front squat – build to a 1RM (re-test again)

B) 1 power clean and split jerk @ 75% every 45 sec for 9 min

+

12 min AMRAP @ 85%:

– 200 m run

– 10 KB swings (53/35)

– 10 box jumps (24/20”)

A) EMOM x 10 min

– deadlift 70% of 1rm TnG x 3 (speed focus)

B1) Good mornings @30X1; 8-10; rest 30sec (perfect form)

B2) Rear foot elevated split squat; 6-8/leg; rest 90sec x 3

+

3 rounds for time (grinder)

– Man makers : 9, 7, 5 (35/20ish/hand)

– 200 m run

 

A) Close grip bench press – build to a max in 10 min

B) Powell raise – take 10% of A and AMRAP/arm @30X1

+

EMOM x 15 min

1: 8 DB snatches (50-75/20-45)

2: 6-10 T2B

3: 12 burpees to 6” target

 

A) E2MOM x 10 min

– 5 TnG power clean + jerk (building/set)

+

3 rounds @ 85, 90, and 95%:

– 20 cal row

– 15 wallballs

– 30 DUs or 90 singles

– 15 box jumps – SD 24/20”

– 20 cal row

R3-5M

 

A) Front squat – Build to a 1RM in 10 min

B) Weighted pull-up – build to a 1RM in 10 min

+

Tester

3 RFT:

– 25 KB swings 70/53

– 25 burpees

 

45 min clock complete in no specific order:

30 CTB pull-ups

Run 800m

50 KB snatches 25/side (53/35)

Row 1K

30 HSPU

50 thrusters (95/65)

 

*Must complete all reps of each movement before moving onto the next.