Long aerobic warm-up, then…
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30 min AMRAP at 85% (tester)
– 4 wall walks
– 8 box jumps – SD (24/20”)
– 12 Russian KB swings (heavy)
– 16 walking lunges
– 20 double unders (60 singles)
– 400 m run
WOD
A1) Push press cluster 1.1 x 10S/30S
A2) 6-10 UB T2B; R2-3M x 4 sets
*accumulate at least 6 reps if not UB
B) Every 2 min on the min x 12 min:
– 5 TnG power snatches (115/75, 95/55, 75/35)
– 10/7 HR push-ups
– 15 lateral hops
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Optional:
3 x 20 partner medball sit-ups
A) Back squat 5, 4, 3, 2, 1; rest 2-3mins
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3-4 sets tough effort:
– Row 250m
– 15 KB swings (53/35)
– 10 burpees (AFAP)
rest 4-5 mins
A) EMOM x 10 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
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For time:
– 40 wall balls
– 30 pull-ups
– 20 overhead squat (95/65)
– 10 power snatch
– 20 HSPU
– 30 burpees
– 40 wall balls
A) EMOM x 8 min
– 1&1/4 front squat 2-3 reps @ 65%
B) EMOM x 8 min
– 1 hang clean + 1 clean + 1 split jerk (moderate to heavy)
C1) Waiter’s walk down and back – heavy (switch arms); R60S
C2) Double KB front rack reverse lunges 10-12 (tough); R60S
C3) Top of ring dip hold x 30 sec; R90S x 3 sets
10 min AMRAP @ 80-90% (consistent)
– 6 NPU burpee/sandbag to shoulder (3/side)
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R3M
10 min AMRAP
– 5 DB hang power clean + push press (35/20ish)
– 7 Box jump – SD (24/20”)
– 200 m run
R3M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 supermans
– 21 double unders (63 singles)
A1) Push press clusters TnG 1.1.1 R10S/30S
A2) 10-15 CTB pull-ups R2-3M; x 3 sets
*Break up pull-ups if you have to but get through set AFAP.
B) Bent over double DB row x 10-12 reps; R90S x 3 sets
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3 sets tough effort:
– 7 TnG deadlift – heavy; build per set
– 6 burpees AFAP
– 20 sec Row all out
rest 4-6 min
A1) Push press clusters TnG 1.1.1 R10S/30S
A2) 10-15 CTB pull-ups R2-3M; x 3 sets
*Break up pull-ups if you have to but get through set AFAP.
B) Bent over double DB row x 10-12 reps; R90S x 3 sets
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3 sets tough effort:
– 7 TnG deadlift – heavy; build per set
– 6 burpees AFAP
– 20 sec Row all out
rest 4-6 min