Complete 3 Rounds for Quality:
10 Barbell Good Mornings (95/65)
10 Barbell Lunges, in place on back rack
2 Turkish Get-ups, per arm (50/35)
Complete 6 Rounds for Time:
6 Kb Snatch, L arm
6 Kb Overhead Squat, L arm
6 Kb Swings
6 Kb Snatch, R arm
6 Kb Overhead Squat, R arm
6 Kb Swings
*Rx Kb weights = 50/35
“Sisson”
20 Min AMRAP:
1 Rope Climb
5 Burpees
200m Run
*Wear a 20 lb vest if you have one.
*Rest 5 minutes
Complete 5 Rounds for Time:
200m Row
10 Wall Ball Shots (20/14)
EMOM:
2 Bear Complex (95/65)
Ball Slams (30/20) to the end of the minute
*The WOD is complete when you have executed 100 ball slams.
Dumbbell Bent-over Row
3 x 12
Complete 5 Rounds for Reps of:
1 Min of Deadlifts (185/135)
1 Min of Push-ups
1 Min of Knees to Elbows
1 Min of Double Unders
*Rest 1 minute
8 Min EMOM:
2 x Power Snatch + Overhead Squat
(70-75% 1RM of Squat Snatch)
Complete for Time:
Run 400 meters
21 Db Thrusters (40/30)
Run 400 meters
18 Db Thrusters
Run 400 meters
15 Db Thrusters
Run 400 meters
8 Min EMOM:
1 Plank Walk, 40 ft.
8 Ring Dips
16 Butterfly Sit-ups
10 Round Tabata Squat:
Remain in the bottom of the squat (in an isometric hold) for every rest interval of the tabata
3 Attempts at a Max Handstand Hold:
Rest as needed between holds
Complete for Time:
50 Double Unders
9 Bar Muscle-ups
21 Push Jerks (115/80)
50 Double Unders
7 Bar Muscle-ups
15 Push Jerks
50 Double Unders
5 Bar Muscle-ups
9 Push Jerks
20-30-40-50
Kb Swings
Kb Goblet Squats
Kb Snatch, alt arms
*Run 400m before each round.
(Rx weight = 45/35)
1 1/4 Back Squat
3-3-3-3-3
(60-70% 1RM)
Complete 5 Rounds for Time:
Farmer Carry, 100 meters (40/30)
40 Double Unders
6 Handstand Push-ups
Complete for Time:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
1-2-3-4-5-6-7-8-9-10
Squat Clean (135/95)