WOD

Overhead Squat

3-3-3

then…

For time:

– 200 m run

– 30 box jumps (24/20)

– 30 KB clean & press (35/25)

– 400 m run

– 40 HR push-ups

– 400 m run

– 30 KB clean & press

– 30 box jumps

– 200 m run

A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec

A2. Handstand Push Ups @ 1111; amrap x 5; rest 3 min

3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)

then…

2 sets:
1 min AMRAP thrusters – 95/65#
1 min AMRAP toes to bar
rest 6 min b/t sets – high speed, high turnover is goal

then…

– 800 m run for time

Strict Weighted Pull-Ups

3-3-3-3-3

then…

for time:

– 21 KB Swings

– 21 Pull-ups

– 42 Double Unders

– 200 m run

– 15 KBS

– 15 Pull-ups

– 30 Double Unders

– 9 KBS

– 9 Pull-ups

– 18 Double Unders

– 200 m run

“The Chief”

Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Start where you left off on the previous round.

Deadlift 5-5-5

then…

In 12 Minutes:
30 Box Jumps 24/20″
10 Push Press 95#/65#
20 Box Jumps
20 Push Press
10 Box Jumps
30 Push Press
With the remainder of the time complete…
AMRAP of: Burpees

*Score is number of burpees

In 45 min accumulate at an easy pace broken up in any way:

Hang Squat Snatch

2-2-2-2-2 (try to exceed what you hit last Thursday)

For time:

– 400 m run

– 15 Power snatches (115/75-95/65-65/35)

– 20 Burpees

– 15 Power snatches

– 400 m run