A) EMOM x 8 min
– 1 power clean + 2 split jerk (build from 65%)
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4 rounds @ 80-90%
– 5 power clean & jerks @ 65%
– 400 m run
WOD
A) Overhead squat
– Build to a tough single in 8 min (not a 1RM)
B) EMOM x 10 min
– 1 hang squat snatch from above knee (start at 60% and build)
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3 sets:
1 min DB snatch alternating (50-70/20-45)
30 sec rest
1 min max wallballs (20/14)
30 sec rest
1 min row for cal
R2M
A) Deficit deadlifts 6-8 reps @ 30X1; R2-3M (build but stay perfect)
3-4 rounds
– 500/400 m row
– 12 box jumps – SD (24/20”)
– 12 KB swings (heavy)
– 12/9 HR push-ups
– 24 Double unders (72 single unders)
R3-4M; keep the same pace
A1) Back squat 10 reps @ 20X1; R1M
A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets
B) EMOM x 12 min
E: 5-10 kipping CTB pull-ups (can be broken up)
O: 3 heavy front squats x 3 OTB burpees
C) 10 BB ab-rollouts; rest as needed
FS: (185/115, 155/105, 135/95, 115/75)
A) Back squat 3, 2, 1, 1; R2-3M
– End at 90%ish, work front rack position during rest
B) Open workout 15.5 (last one!)
27-21-15-9
– Thrusters (95/65, 65/45)
– Row for calories
C) 3 rounds not for time
– 10 BB abdominal roll-outs
– 10 dislocates
– 1-2 min foam roll
A1) Bench press @20X1; 10, 10, 10; R20S
A2) Standing BB curls 12, 12, 12; R30S
A3) Isometric top of pull-up hold ALAP; R3M x 3 sets
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10 min AMRAP @85%
– 2 Wall walks
– 4 Burpee box jumps – 24/20″
– 6 T2B
A) E2MOM x 12 min:
– 1 squat clean + 1 hang squat clean + 2 front squat
B1) Weighted/Negative pull up cluster 2.2.2 R10S/30S
B2) 14 tough front rack reverse lunges alternating; R2-3M x 3 sets
C) 500m row, R90S, 500m row (as fast as possible)
A) EMOM x 8 min
– 2 split jerks at 75% off rack
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For time:
2,4,6,8,10 reps of push jerk (155/105, 135/95, 115/75, 95/65)
– Run 200m after each set and after the last