A1) 4×4-6 Bench Press @ 42X1 – rest 30 seconds
A2) 4×4-6 Supinated Strict Chin-Up @ 42X1
B) 5 sets not for time:
– 3-5 Wall Walks
– walk to hill
– sprint hill at 100%
– walk inside to wall
WOD
A) Build to a 5RM TnG Power Clean in 10 min
B) For time:
– 25 Double unders
– 50 Wallballs (20/15)
– 75 Double unders
– 50 Wallballs
– 25 Double unders
*3x for singles
3 sets:
– 10 kettlebell swings (heavy)
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 15 burpees AFAP
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 4×10-12 hip thrusts @ 31X3
A.) 5x 1 Power Snatch + 2 Snatch Balance + 3 – moderate weight; rest 1 mi
B1.) 4x 5 Thruster + 5 Push Press; rest 2 min
B2.) Ring Rows @ 2020; 10-15 x 4; rest 2 min
C) Side Bridges – 30 sec/side x 3/side
A) EMOM for 8 min:
– 5 TnG Push Jerks
then
B) EMOM for 10 min:
– 3 TnG Power Cleans
then
C) 50 Later Over the Bar Burpees for time
A) 7×1 3-Position Snatch (floor, knee, high hang) – rest 1-2 min
then
B) 4×3 Snatch first pull (3 sec pause above knee) – rest 1 min
then
C) Tabata bottom to bottom squats + 400m run for time
– 8 rounds of 20 sec of work and 10 sec of rest. Rest is held in the bottom position of the air squat. Full depth and extension are required. After the 8th round, immediately run your 400. To Score: Subtract lowest scored squat round from total seconds it takes to run 400m.
Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row
A) Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 10 sec btwn reps/3 min btwn sets
B) For time:
Performance/Competition
Run 800 m
rest 2 min
for time:
60 Double Under’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
Function
Run 800 m
rest 2 min
for time:
60 Double Under’s
15 Pull ups
60 DU’s
10 Pull ups
60 DU’s
5 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m