WOD

A1) 4×5 Good Mornings – rest 60 sec

A2) 4xME HSPU – rest 60 sec

then…

B) 12-9-6-3 reps for time of:

– Thrusters (115/75)

– V-ups

– 200 m run

Strict Press

– Find a one rep max in 10 minutes (beginning of a cycle)

then…

Push Jerk

5-5-5 – rest 90 sec

then…

3 rounds at 100% effort:

– 500 m row

– 15 box jumps

– 15 burpees

*walk rest 3 min

 

High Bar Back Squat

3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

then…

13 minute AMRAP of:

– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks

then…

Tabata sit-ups

Snatch

– Build to a 1RM in 15 minutes

then…

“Helen”

3 Rounds for time of:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

 

* Compare to 4-10-12

Behind the neck jerk

– Work up to a heavy single in 12 minutes

then…

Workout 13.3

Handstand skill work

– Work on one of the following for 12 min

Handstand walks

Noes & toes holds x4 ME

Handstand push-ups x 4 ME

then…

For time:

3 rounds of:

– 14 Goblet Squats 24/16kg
– 7 Toes 2 Bar
– 14 KB Snatches (partition in any way) 24/16kg

– Run 800 m

3 rounds of:

– 10 Goblet Squats 24/16kg
– 5 Toes 2 Bar
– 10 KB Snatches (partition in any way) 24/16kg

EMOM for 10 minutes

2 TnG Power Cleans @ 60-70% 1RM

then…

12 min amrap @85%

– Run 200m

– 10 deadlift 185/135

– 10 hand release push ups

Hang Squat Snatch

5×3 (unbroken) – rest 90 sec

then…

1 minute ME Ring Dips.

-(10 sec rest)-

4 minute AMRAP of:

8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders

-(10 sec rest)-

1 minute ME Ring Dips.

-(10 sec rest)-

4 minute AMRAP of:

8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders

-(10 sec rest)-

1 minute ME Ring Dips.