Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/15 lbs)
10 Box Jumps (24″/20″)
then…
3-4 min FLR on rings
WOD
Strength: Press & Push Press
then…
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
* Record slowest and fastest times.
* Bring a watch with a stopwatch setting if you have one.
Strength: Deadlift 5×5
then
AMRAP in 20 minutes of:
– 5 front squat (135/95)
– 10 push-ups
– 15 double unders
Strength:
– Build up to a heavy 3-rep thruster in 10 minutes
Skill:
– Kettlebell snatch
Metcon:
21-15 and 9 rep rounds of:
– Left-arm Kettlebell snatch (1.5/1)
– Right-arm Kettlebell snatch
– Pull-ups
Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40 reps
(nice and smooth)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes;
and then,
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
Take 15-20 minutes to build to a heavy 3-RM Overhead Squat;
and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Walking Lunges x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 20 seconds
Box Jumps x 15 reps @ 10X0
Rest 20 seconds
Ring Rows x 12 reps @ 2111
Rest 20 seconds
Toes-to-Bar x 10 reps
Rest 3 minutes