WOD

Skill: Snatch

– One rep on the minute every minute for 15 minutes

then…

– 1 mile run TT

5 rounds of:

– 30 seconds of thrusters (95/65)

– 30 seconds of rest

– 30 seconds of burpees

– 30 seconds of rest

– 30 seconds of pull-ups

– 1 minute of rest

Skill: Power Clean

then…

4 rounds AFAP of

– 10 Power cleans (135/95)

– 20 Walking lunges

– 30 Double unders (x3 single)

– 40 Sit-ups

Front Squat

5-5-3-2-1

then…

3 rounds AFAP of

– 400 m run

– 21 KB swings

– 12 hand stand push ups

then…

Wall sit for time

Mobility w/ bands

then…

1RM weighted push-up in 10 min

then…

15 min AMRAP

– 10 wall ball shots (20/15)

– 10 toes to bar

– 10 box jumps (24/20)

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift

15 min build of to 3RM

then…

For time:

– 400m Run

– 15 Ground to OH

– 800m Run

– 15 Ground to OH

– 400m Run

Overhead Squat

5-5-5-5-5

then…

5 rounds

– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)