Deadlift

@90% of your 1RM perform: 3@70%, 3@80%, 3+@90% – rest as needed

* after each set perform a max effort ring dips

then…

For total working time:

– Row 1,000 m (all sets at about 85%)

– Run 800 m

– rest 4 min

– R0w 500 m

– Run 400 m

– rest 2 min

– Row 250 m

– Run 200 m

7X1 3 First Pulls (to knee) + 1 Hang Snatch – heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

then…

10 min AMRAP

– 3 front squats (95/65)

– 3 over the box burpees 24/20″

– 3 medball sit-ups

– 6 front squats

– 6 over the box burpees

– 6 medball sit-ups

– 9 front squats

– 9 over the box burpees

– 9 medball sit-ups

 

A.) Strict Press

5@75%, 3@85%, 1+@95%

B.) 4 rounds:

– Sprint 200m

– 15 Kettlebell swings (53/35)

– 10 T2B

*walk rest 2 min

C.) Optional coach finisher

3×8 TnG power clean – rest as much as needed. Find a 8RM.

then…

EMOM for 8 min

– 3 jerks (build in weight)

– 20 double unders or 40 singles

then…

ME UB Wallballs – 2 attempts

 

 

 

 

“Time Trials”

6 movements all to be done at maximum effort and speed. 3 minutes of rest between movements.

50 pull-ups

50 push-ups

50 sit-ups

50 squats

400 m run

500 m row

If you have a watch or phone with a stopwatch then please bring it. Add all times up to acquire a total.

then…

3xME Handstand holds – rest 90 seconds

5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds

then…

Open WOD 13.5

4 minute AMRAP of:
– 15 Thrusters (100 / 65 lbs)
– 15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

If you do not make it to the second round, the workout becomes 4 rounds for time.

A) Deadlift – take 90% or 1 RM; 1×5 @ 65%, 1×5 @ 75%, 1×5+ @85%

B1) 3 x 15/side KB Snatches – rest 30 sec

B2) 3 x ME Toes-2-Bar – rest 30 sec

B3) 3 x 6/side BB Front Rack lunges (moderate to heavy weight) – rest 30 sec

C) Run 1 mile TT

A) All sets @ 100% effort and speed;

– 400m run
– 15 burpees
– 15 kettlebell swings (heavy)

rest 2 minutes x 2

– 400m run
– 20 box jumps, 24″ or less

rest 2 minutes x 2

then…

B1) L-sits x3 ME holds – rest 60 sec

B2) Plank hold x 3 1-min holds – rest 60 sec