Overhead Squats 3-3-3-3

then…

for time:

– Run 400 m
– 21 burpee jumping chin ups
– Run 800 m
– 21 burpee juming chin ups
– Run 400 m
reserve a class

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

A2. Ring Dips – 10 x 4; rest 3 min
then…
4 sets for time of:
10 burpees AFAP
20 abmat sit-ups
30 double unders AFAP
rest 45 sec

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:

10 pull ups
10 push ups
10 sit ups
10 supermans
rest 20 sec
If possible, go all out and unbroken through each round.

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