WOD

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Technique

Jerk 3-2-2-1-1 (Building to 1RM)

then…

AMRAP in 13 min

– 8 knees to elbow

– 10 push-ups

– 12 KB swings

Weighted Pull-ups 2-3 reps x4

– rest 3-4 min

then…

For time:

– 20 Burpees

– 30 Squat Cleans (135/95)

– 20 Burpees

Technique: Deadlift

then…

“Diane”

21-15-9 reps of:

– Deadlift (225/155)

– Handstand Push-up

Weighted ring dips 2-3 rest 3 min x 4

then…

7 rounds for total time:

Open WOD 12.4

AMRepsAP in 12 min of:

– 150 wallball (20 to 10’/15 to 9′)

– 90 double unders

– 30 muscle ups

Record total reps

*3 singles for every double under

*3 pull-ups and 3 ring dips for every muscle up

50 TGUP not for time (as heavy as you can)

Back Squat – 5×5

then…

For time:

– 15 squat cleans – 135#/95#

– 400 m run

– 15 power cleans – 135#/95#

– 400 m run

– 15 push jerks – 135#/95#

– 400 m run