WOD

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.

then…

5 rounds for total working time:

– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#

20 min to build to a 1RM deadlift

then…

Take 70% of your 1Rm and perform the following:

5 rounds for time of

– 5 deadlifts

– 8 lateral burpees

 

7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

then…

“Edward 40 Hands”

For time:

– 40 double-unders

– 30 KB swings

– 40 push-ups

– 25 KB swings

– 40 jumping squats

– 20 KB swings

– 40 pull-ups

– 15 KB swings

– 40 double unders

4 rounds for total reps of:

In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

then…

After-party of u-pick:

– 3 rounds of ME L-sits

– 3 sets of ME L-strict pull-ups

– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)

20 min to establish a low bar back squat 3RM

then…

“Karen”

– 150 wallballs for time (20/15)

 

4X5 Front Squats (3 second pause on the 1st & 5th rep) – rest 2 min.

then…

5 rounds for total reps-

1:30 min AMRAP of:

– 10 Over the Box Jumps (24/20)
– 10 KBS (72/53)
– 5 Over the Box Jumps
– 5 Thrusters (115/75)

*Rest 1:00 after each round.

Build up to a heavy snatch single in 15 min (full squat and technically sound).

then…

EMOM perform 1 snatch at 75% of above single.

then…

Partner Ab-wheel (15/10)

1a) 3X8 Weighted Strict Pull-ups

1b) 3×8 Good Mornings (heavy)

then…

13 minute AMRAP of:

– 50 Double-Unders
– 7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).