A) Strict press cluster 3.3.3; R10S/3M
B) DB rear foot elevated split squats 6-8/side @ 30X1; R30S btwn feet and 90S after both
+
EMOM x 12 min
Even: 4-8 HSPU
Odd: Row 12/9 cal
WOD
A1) Good mornings @ 21X1; 4-6×3; R30S
A2) Weighted pull-ups 2-3×3; R2M
Scaled: 4 negative pull-ups (4 sec down)
+
For time:
– Run 800m
– 30 T2B
– 10 TGUP alternating (53/35)
– 30 KB swings
– Run 800m
A) DB bench press 8-12×3 @ 20X1; R3M
+
Every 2 min on the 2 mins:
– AMRAP UB ring dips/box dips
– Farmer’s carry 70/53#/hand 50m
x 4 sets
+
Row 30 sec 97% effort
rest walk 4min x 3
A) 6 sets:
– 1 clean pull + 1 hang squat clean + 1 TnG squat clean; R2M
+
3 sets:
– Thruster x 10 tough (build per set); rest 10 sec
– Pendlay row @20X1 heavy 6-8 reps
– Row 2 mins 90% aerobic pace
Rest 3 min
5 min @ 90%
– Row 1K
– AMRAP wallballs in remaining time (20/14)
5 min rest
5 min @ 90%
– Run 400m with medball
– AMRAP DU in remaining time
5 min rest
5 min AMRAP @ 90%
– 10 KB snatches 5L/5R (53/35)
– 10 Goblet squats
– 10 Box jumps – SD 24/20”
5 min rest
5 min @ 90%
– 400m run with medball (20/15)
– AMRAP 5 burpees & 5 pull-ups in remaining time
A) High Bar Back squat 8-10 x3 @ 20X1; R3-4M
+
3 sets:
Close grip bench press @20X1 70% of 1rm amrap rest 10sec
Pendlay row @20X1 heavy 6-8 reps
Row 2 mins 90% aerobic pace
rest 3-4 min
A) 6 sets:
1 power clean + 1 push press + 2 split jerk; R2M build/set
B) EMOM x 5 min
5 TnG push jerk (heavy but perfect, stick to same weight throughout)
+
for time:
5, 4, 3, 2, 1 reps @ 80-90% grinder pace
– wall walk
– DB man makers (35/20/hand)
– strict pull-ups
A) Heaving snatch balance build to a tough perfect double in 5 sets
B) Hang snatch build to a max in 10 min
C) OHS @31X1; 3×3; rest 3mins
+
For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees