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.

Front Squat

2X3 @ 85%, 2X2 @ 90%, 2X2 @ 95% – rest 2-3 minutes. (last week in cycle)

then…

For time:

– 20 KBS 24/16kg
– 12 Push Press 135/95#
– 20 Walking Lunges (steps)
– 40 KBS 24/16kg
– 9 Push Press 135/95#
– 40 Walking Lunges (steps)
– 60 KBS 24/16kg
– 6 Push Press 135/95#
– 60 Walking Lunges

 

Build to a heavy Clean & Jerk in 15 min.

then…

Open WOD 13.2

10 minute AMRAP of:
– 5 Shoulder to overhead, 115 / 75 lbs
– 10 Deadlift, 115 / 75 lbs
– 15 Box jump, 24 / 20 inch

Strict Press

3-3-3-3

then…

3 rounds for time:

– 400 m run

– 30 jumping lunges

– 15 toes 2 bar

*20 min cut-off

A1.) 3×5/arm KB/DB floor press alternating; rest 60 seconds

A2.) 3×5 bent over barbell row with supinated grip (heavier than last time); rest 60 seconds

B1.) 3 x 10 high box jumps; rest 30 seconds

B2.) 3 x 20 medball sit-ups AFAP; rest 30 seconds

B3.) 3 x 10 UB KB snatches/arm ; rest 30 seconds

6 x 1 Push press + 1 Push Jerk + 1 Split Jerk – rest 60 sec.

then…

3 rounds:

4 minute running clock…

– 400 m run

– 25 wallballs (20/15)

– ME ring dips

*Rest 2 minutes. Perform 10 ring dips during the rest period if you are unable to get to them during the 4 minutes.

Front Squat

5×3 @ 75% – rest 60-90 sec.

then…

3 rounds for total reps of:

– 1 min ME Front Squats (135/95)
– 1 min ME HSPU
– 1 min ME KBS (53/35)
– 1 min ME Pull-ups

*Rest 1 minute after each round.