AMRAP in 20 minutes of:

– 9 deadlifts (185/135)

– 12 hand release push-ups

– 100m sprint

+

max handstand holds x 2

15 min power snatch/overhead squat work

+

10 overhead squats (115/75)

1 box jump (30/24)

9 overhead squats

2 box jumps

continue this pattern until…

1 overhead squat

10 box jumps

Finish with 20 burpees

3-3-3 Clean

“Helen”
3 rounds of for time of…

– 400m run

– 21 kettlebell swings (1.5/1)

– 12 pull-ups

“Fran”

21-15-9

– Thrusters (95/65)

– Pull-ups

For time:

– 21 overhead squats (75/45lb)

– 21 hand release push-ups

– 100m run

– 15 overhead squats

– 15 hand release push-ups

– 100m run

– 9 overhead squats

– 9 hand release push-ups

– 100m run

Elements Day 5:

– Squat Clean

– Snatch Intro

WOD:

5 Rounds of…

– 15 deadlift (185/135)

– 15 toes to bar

5 Rounds for time:

– 10 thrusters (95/65)

– 10 box jumps (24/20)

– 10 weighted sit-ups (25/10)

– 100 m run

Form Work:

– Sumo Deadlift High Pull

– Medball Clean

– Clean

Metcon:

– Tabata overhead squat (resting in squat every 10sec.)

– 400 m run

* take the lowest rep count of all eight rounds and subtract it from your 400m time in seconds