WOD

12 min AMRAP:

3 Hang Power Cleans (185/115)

6 Box Jumps (24/20)

9 Toes2Bar

12 HR Push-ups

then…

500 m row x 2

OR

1 min on AD

OR

30 GHD sit-ups & back extensions

2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)

then…

21-15-9 reps for time of:

– Front squat (95/65)

– Push Press

– 100 m run

AMRAP in 12 mins:

1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…

then…

May Challenge pt. II

A. Bench Press 3-2-1-1-1; rest 2 min

B1. 15 T2B; rest 20 seconds x 4

B2. 15 tall box jumps; rest 1 min x 4

C. Max handstand hold; rest 2 min x 3

 

 

 

Back Squat 20 rep max (increase load by 5 or 10 lb if able)

then…

13 min amrap

– 13 Deadlifts (185/115)

– 13 Butterfly Sit-ups (completely vertical at top)

– 100 m run

Find 1RM Strict Press in 10 min

then…

For time:

50 Double Unders

6, 5, 4, 3, 2, 1

– Clean & Jerk 135/95#

– Burpee

50 Double Unders

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders