Back Squat 5-3-1-1-1 (build to 1RM)

then…

“Jailbreak”

complete the following for time:

– 40 kettlebell swings (53/35)

– 10 front squats (135/95)

– 200 m run

– 30 kettlebell swings

– 10 front squats

– 200 m run

– 20 kettlebell swings

– 10 front squats

– 200 m run

A. power clean cluster – 1.1.1.1 x 4; rest 5 min – 10 sec b/t reps
B. press x 1/push press x 4; rest 3 min x 3
C. 8 ring rows (as low as possible) – 15 lunges b/t sets x 3 – not for time

For time:

– 100 Double Unders
– 50 Wall Ball Shots
– 50 Hand-Release Push-Ups
– 100 Double Unders

then…

500m row sprint or 1 min max cal on airdyne

Overhead Squats 3-3-3-3

then…

for time:

A1. Power Snatch 3 TnG reps x 4; rest 20 sec (building each set)

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