WOD

3 sets:

– 8 tough Hang Power Cleans (focus on hip extension)

– 8 Toes to Bar

rest 2 min

4 sets:

– 10 tough KBS

– 10 burpees AFAP

– sprint 100m

rest 3 min

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up

3 rounds of:

Clean pulls x 10 @ 21×1

Rest 90 seconds

Rings dips x max reps

Rest 90 seconds

then…

Weighted Pull-ups

4-4-4-4

– in between sets work on hip/shoulder mobility

then…

3 rounds AFAP:

– 400m run

– 15 thrusters (95/65)

10 min to find max clean & jerk

then…

For time
60 Sit-ups
50 Box jumps
40 Wallballs
30 Ring dips
20 Pull-ups
10 Pistols (5 each leg)
5 Handstand push-ups

20 Turkish get-ups

then…

“Gambino”

21-15-9-3

– KB swings

– Goblet squats

– Burpees

End with a 400m run (you should be warm by then!)

Muscle-up progressions

Four sets of:
Shoulder Press x 3-5 reps @ 21X1

rest 30 seconds

45 second plank hold (pick a challenging hold)

Rest 2-3 minutes – working on shoulder mobility during rest periods;

then

7 rounds for time of:

– 7 deadlift (225/135)

– 7 box jumps (24/20)

– 7 pull-ups

Warm-up:

– As many double unders as you can in 5 min

Strength:

-Front squat 5-5-5-5

then…

15 min AMRAP:

– 5 power snatch (95/65)

– 10 hand release push-ups

– 15 sit-ups