Deadlift 4×3 build up
5×1 EMOM @85%+
Ring Row 4×10+
Ring Dip Support Hold 4x20s
Partner Intervals
3’ on/1’ off
One person works at a time
1. Alt. DB Snatch (50/35lbs)
2. Bike Cals
3. BB Sumo DL HP (45/30kg)
6’ Double Under Practice
“Katie”
21-15-9
KB Swings (24/16kg)
Deload Pushups
*KB Swings finish standing tall w/ straight arms at eye level.
*Strict Deload pushups unless purposely scaling. Chest and thighs come off the ground at the same time. Toes stay …
Power Clean + Front Squat 3×2+3, 3×2+2
BB Bent Over Row 4×7
KB SA OH Carry 4x20m each (outside if necessary)
5 Rounds for time
5 Back Squats (Rx = 60/40kg) (Rx+ = 80/60kg)
7 Super Burpees
9 V-ups
Snatch Pull 4×3, 2×2
SL RDL 3x10e
Handstand Holds 3x max
Partner WOD For Time
1000m Row
70 Wtd. Pushups (10/5kg)
*Both work at the same time to chip away. Switch as needed. If one is done before the other …
Cluster + Thruster 5×1+1 (working AHAP)
KB Front Rack Split Squat 3x8e
Hollow Rock 3×15
3 Rounds
30 Wall Ball (20/14lbs)
15 Pullups
600 Run
Rx+ = CTB Pullups
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Snatch 6×2
BB Hip Thrust 4×8
Choice Handstand practice 4x challenge (choose something to work on and complete a challenging set or several attempts)
9’ Amrap
Rx
12 Alt. DB Snatches (40/25lbs)
12 SA DB OH Lunges
80 Jump Rope Contacts
Rx+
9 Power …
Back Squat “wheel” 9×3 (first 5 build up, last 4 @75%) on 2′ interval
1. DB row x8e
2. DB SA Push Press x8e
3. SA front plank x15s each
*every 2′ do a set of squat + 1 …
Hang Clean + Clean + Jerk 6×1+1+2
Tabatas 8×20”/10” at each exercise
1’ Rest btw each
Lowest round is score. Add lowest for each exercise
Pullup
BW Squats
V-up
Pushup
2x
200m Run
100m KB Carry (2)
walk to other side as rest
BB Floor Press x6,5,4,3,3
Handstand Holds 4×30-40s (chest to wall for challenge)
BB Hip Thrust 4×10
Intervals 2x 2′ on/ 1′ off
Run 300m, then amrap in remaining time..
1. Bike Cals
2. DB Clean (40/25lbs) (2 DB’s, touch ground and …
Snatch Balance + OH Squat 5×1+2
KB Front Rack Lunges 4x7e (2 KB’s)
Extended Planks 4x25s
Rx
For Time (10’ Cap)
20/16 Cal Row
20 Shoulder to OH (45/30kg)
20 Pullups
20 Back Squats
20 Ab Mat Sit ups
Repeat all exercises with 10 reps …
