WOD

4 sets 80-90% effort

– Run 400m

– 14 wall balls 20# 10′ target

– 12 no pushup burpee box jump – SD 24/20”

– 10 HR pushups

– 10 cal row

rest 5-6 mins all sets same pace

A) Snatch tech work

B) EMOM x 8-10min (perfect execution)

– 1 power snatch + 1 snatch balance + 1 hang squat snatch

C) Overhead squat 3×3 @ 30X1; R3M

D1) Good morning @2111; 2-3×4; rest 30 sec

D2) DB/KB bent over row @21X0; 6-8/side×4; rest 90 sec

A) PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set

B) Close grip bench press 3-4×3; rest 3mins

+

12mins 80-90% effort (constant movement):

– 4 TGUP 2/arm (heavy)

– 2 burpee MU/CTB pull-ups/regular pull-ups (or 2 burpees+4 banded pull-ups)

– 40 DU (100 singles)

 

A) Deadlift; 5, 5, 5, 5, 5; R3M

*build to a tough set of 5 by final set

+

800 m run @ 90%

R3M x 3 (compare to 8/5)

A) Strict press cluster 1.1.1 x4; R10S/3M

B) Weighted pull-ups 2,2,2,2; R2-3M

Scaled: 4 negative pull-ups (4 sec down)

+

10 no pushup burpee box jumps AFAP 16″ box

AD 20sec all out

rest 4-6mins x 3

 

2K row for time

+

200 m farmers carry (70/53/hand)

+

50 floor wipers (135/95)

 

12mins 85% aero

– 10 KBS (heavy)

– 10 goblet squats

– 10 box jump sd 24/20”

rest 5mins

12min 85% aero

– 10 walk lunges

– 10 wall balls 20# 10′ target

– Run 200m

rest 5mins

12mins 85% aero

– 6 T2B

– 30 DU

– 6 DB snatch (40-70/20-40)

– FLR on floor or rings 30 sec

 

A) Build to a tough Clean and Jerk in 10 min

B) Front rack BB box step ups (20/16) 6-9/leg; R1M btwn legs x3 (compare to 5/12)

C) EMOM x 12 min

Even: 5 TnG Power Clean 135/95, 115/75, 95/55

Odd: 8 burpees