WOD

Front Squat

5-5-3-2-1

then…

3 rounds AFAP of

– 400 m run

– 21 KB swings

– 12 hand stand push ups

then…

Wall sit for time

Mobility w/ bands

then…

1RM weighted push-up in 10 min

then…

15 min AMRAP

– 10 wall ball shots (20/15)

– 10 toes to bar

– 10 box jumps (24/20)

“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

Deadlift

15 min build of to 3RM

then…

For time:

– 400m Run

– 15 Ground to OH

– 800m Run

– 15 Ground to OH

– 400m Run

Overhead Squat

5-5-5-5-5

then…

5 rounds

– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)

Weighted Pull-ups

3-3-3-3-3

then…

“Annie”

50-40-30-20-10

– Sit-ups

– Double unders

Skill/Strength:

Split Jerk 1-1-1-1-1

then…

Eight rounds for max reps of:

– Push press, 20 seconds (75/55)

– Rest 10 seconds

– Jumping alternating lunge, 20 seconds

– Rest 10 seconds

then…

TT Run:

– 400 m run

– 800 m run

 

Clean

– work up to a heavy 3

Then…

5 Rounds

– 5 deadlifts (heavy)

– 10 in and outs

– 20 double-unders