WOD

Strength: Overhead Squat

3-3-3-3-3

then…

AMRAP in 15 minutes of:

– 5 HSPU

– 10 Knees 2 elbows

– 15 Med ball cleans (20/15)

* If you can’t do hand stand push-ups, substitute in wall walk-ups or box push-ups.

 

Strength: Deadlift

5×3 @ 80% 1RM

“Karen”

– 150 wall ball AFAP

 

“Bear Trap”

– 400m run

– 12-9-6 reps of Bear Complex (115/75)/ Box Jumps (24/20)

– 400m run

 

Skill: Snatch

– One rep on the minute every minute for 15 minutes

then…

– 1 mile run TT

5 rounds of:

– 30 seconds of thrusters (95/65)

– 30 seconds of rest

– 30 seconds of burpees

– 30 seconds of rest

– 30 seconds of pull-ups

– 1 minute of rest

Skill: Power Clean

then…

4 rounds AFAP of

– 10 Power cleans (135/95)

– 20 Walking lunges

– 30 Double unders (x3 single)

– 40 Sit-ups

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)