WOD

7×3 banded deadlift (use 50% of your 1RM); rest 1 min

then…

13 min AMRAP

– 3 Power cleans @ 155/105#

– 6 Push-ups (hand release)

– 9 Air Squats

– 100 m sprint

 

7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.

then…

4 rounds for time of:

– 9 Push Press 115/75#
– 12 V-Ups
– 15 Pullups

– followed immediately by a 400m run with a heavy object (45/25) –

Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

then…

3 rounds for time of:

– 20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)

– 15 Lateral Burpees

– 100 m run

 

A1. BB weighted box step-ups 10 reps X3; rest 30 seconds

A2. 20 supermans AFAP x3; rest 2 min

B. 5 rounds of:

– 400m run

– 90 second rest

*record total time not including final rest…

 

Bench Press

5-5-5-5

then…

21-15-9 reps for time of:

– Box jumps (30/24)

– Pull-ups

– Weighted sit-ups (25/15)

15 minutes to establish a 1RM Power Clean & Push Jerk.

then…

4 rounds for total time of:

– 7 Cleans (full squat) @ 85% of above
– 14 Bar Facing Burpees
– Run 200m

*rest 1 minute between rounds

15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).

then…

12 minute AMRAP of:

– 30 Double-Unders
– 20 Shoulder Touches
– 10 Kettlebell Swings (Heavy!)

Low Bar Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

then…

5 rounds for time:

– 10 Wallballs (20/15)

– 8 Toes to Bar