WOD

A) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

B) 4 sets for quality:

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

Rest as needed

 

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.

B) E5MOM x 3-4 sets:
– 400m run
– 20 wallballs (20/14)
– 15 toes to bar

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

 

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

 

*Try and use same weight on both KBs for contralateral lunge.

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

*Keep times as similar as possible.

A) E3MOM x 5 sets

– 10 DB floor press @ 2111

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

 

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

 

*Score is total completed minutes.

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 55-90+%

 

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

 

*RX+ bump weight to 155/105.

A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.

B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar