WOD

A) Back Squat

*Set 1 – 5 reps @ 60% of 1RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 rep @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 5 reps @ 80%

*Set 6 – 5 reps @ 80%

*Set 7 – 5 reps @ 80%

*Set 8 – 5 reps @ 80%

– R2M between sets

+

3 rounds for time:

– 50 double unders

– 10 thrusters 95/65

– 10 pull-ups

 

*Sub 120 singles

A) EMOM x 10 min
E: 2-3 weighted ring dips (heavy)
OR
5-10 banded dips
O: 10-12 medball weighted V-ups
+
Every 5 min x 25 min (5 sets)
– Run 400m @ 90%
– 6-10 strict supinated pull-ups
OR
Every 7 min x 28 min (4 sets)
OR
Every 9 min x 27 min (3 sets)

A1) DB Rear Foot Elevated Split Squat x 8 reps each leg @ 30X1; R45S btwn legs, and 45 before moving on
A2) Nose-to-Wall Handstand Hold x 30-34 seconds
OR Nose-to-Wall shoulder touches x 15-20 reps; R60S
A3) Dumbbell External Rotations x 8 reps each @ 2020; R60S
+
3 min AMRAP wallballs (20/14)
Rest 2 min
5 min max row for cal
Rest 2 min
3 min AMRAP wallballs (20/14)
*Score is total wallballs + calories rowed

A1) Bench press 4­6 @ 3011; R30S
A2) Romanian deadlift 4­6 @ 3011; R90­120S x 4 sets *Heavier than 8/12
B) EMOM x 12 min:
E: 5 TnG power snatch (moderate weight)
O: 12/9 cal row
C1) Bent over DB row 10­15/side x 3 sets AHAP; R30S C2) DB rollback tricep extensions x 8­10; R60S

A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Heavier than 8/14
B) Every minute, on the minute, for 18-24 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)
min 3: 6-10 Push Press (same weight)
*Longer than 8/14

A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 1 rep @ 75-90%
Pause 1-2 sec in receiving position before recovering.
B) EMOM x 12 min – Power clean
Min 0-3 – 2 reps @ 70-75% of 1RM Clean
Min 4-7 – 1 rep @ 75-80%
Min 8-12 – 1 rep @ 80+%
*Work as heavy as possible in the final 5 sets.
+
8 min AMRAP @ 85%:
– 5 Hang power cleans (155/105, 135/95, 95/65)
– 7 Box Jumps – SD (24/20”)
– 9 HR push-ups

A1) Deadlift x 6-8 @ 30X1 (perfect); R20S
A2) 20 UB Russian KB swings (heavy); R3M x 3 sets
+
3 sets @ 80-90%:
– Row 500/400m
– 10 DB hang cleans (35-50/15-30)
– 10 DB thrusters
– 30 Double unders
+
Optional: 3 sets for time
– 20-25 banded hamstring curls
– 30-45 sec accumulated L-sit

*Keep times consistent, sub in 90 single unders if needed

A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench