Power Snatch + Squat Snatch 6×1+1
Handstand Pushup 4×5+
Choice Pullup 4×6+ (challenging # of reps) (weighted, muscle-up, kipping, eccentric)
KB Double Front Rack Carry 3x40m
10-9-8-7…1
Buy In: 200m Run
Goblet Squat (24/16)
Burpee
Cash Out: 200m Run
DB Walking Lunge 4x8e
BB Bent Over Row 4×8
Slider Pikes 4×8
15’ Partner WOD
Partner A: Row for Cals
Partner B: Complete the following barbell complex
6 Deadlifts (45/30kg)
5 Hang Power Cleans
4 Front Squats
3 Shoulder to Overhead
*If you rack or …
Clean + Jerk 2×2, 4×1
Back Squat 3×3, 2×2
Ring Pushups 4×10
Interval 3x each 45” on/45” off
Wall Ball
V-ups
Score = total reps
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Deadlift 5×4
Floor Press 2×6, 3×4
Ring Row 4×10
5 Rounds for time
6 Back Squats (60/40kg)
6 Pullups
6e Hand to Hand SA KB Swings (24/16kg) (switching at the top of the swing – modify to regular SA swing)
Hang Clean 2×4, 3×2
Front Squat 2×4, 3×3
Eccentric Hanging Leg Raise 4×6 (curl up w/ bent knees, straighten and come down slow)
1’ on/ 1’ off for 2 rounds each
Row Cals
Box Jump Over (24/20”)
DB Shoulder to OH …
Power Snatch 6×2
BB RDL 5×6
Dip Position Holds 4×12 + 12s (hold straight arm for 12s, then drop right to bottom position for 12s – stay active, don’t rest there)
8′ AMRAP
5 BB Thruster (45/30kg)
5 Weighted Pushups …
8’ Choice Skill Practice
Side Squats 4x7e
SA DB Row 4x8e
Kneeling Landmine Press 4x8e (bar against wall or in corner)
Hollow Rock 4×15
6 Rounds
30 Double Unders (Sub for Hurdle Hops)
10 Super Burpees
Power Clean 2×3, 4×2
Push Press 3×5, 2×3 (try to cycle reps)
Wtd. Pullup 2×6, 2×4
10 Rounds
12 BW Squats
10 V-ups
8 Pushups
Snatch 2×3, 3×2
Back Squat 2×5, 3×3
Handstand Holds 4×30-40s (try floating off the wall)
For Time
50 Toes to Bar (5’ Cap) (scaled = 75 V-ups)
Rest 1’
50 Alt DB Snatches (40/25lbs) (5’ Cap)
Time converts to whole number (Ex. …
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Power Clean 2×3, 3×2
Front Squat 5×3
Pullup 4×6-8 (add weight if necessary – stay strict as much as possible)
4 Rounds
12 DB Ground to OH (2×40/25)
12 Calorie Row
