WOD

Four sets of:
– Shoulder Press x 5 reps
– Rest 90 seconds
– Toes to Bar x 10 reps (try to establish good rhythm)
– Rest 90 seconds

For time:

– 20 burpees

– 50 double unders

– 15 burpees

– 50 double unders

– 10 burpees

Warm-up:

– 35 wall-balls unbroken

then…

Metcon:

6 rounds for time of:

– Barbell complex (95/65)

– 100 m sprint

for time:

AMRAP in 13 min

– 12 box jumps

– 9 toes to bar

– 6 clean and jerks (135/95)

then

– 400 m sprint for time x2 rest 3 min

Deadlift 5-5-5-5

then…

For time:

“Sabotage”

– 40 wall ball (20/15)

– 10 power snatch (95/65)

– 30 wall ball

– 10 power snatch

– 20 wall ball

– 10 power snatch

– 10 wall ball

– 10 power snatch

“Helen”

3 rounds for time of:

– 400m run

– 21 Kettlebell swings (1.5/1)

– 12 Pull-ups

then…

100 sit-ups for time

Shoulder/hip mobility

then…

Front squat 5-5-5-5

then…

100 push presses for time (95/65)

* 5 burpee penalty every time the bar touches the floor.

8 min to string as many double unders together as you can or practice them if you can’t connect them yet.

then…

4 rounds for time:

– 10 Toes to bar

– 20 KB clean & jerks – 10/side (35/18)

– 30 abmat sit-ups