8’ Muscle Up Skill Work
Snatch Balance 8x1 (work up to 100%+ of Snatch max)
Bottom-Up Squat 6x3 (In cages set safety bars just above rock bottom depth, set bar on safety bars and squat from the bottom up. in between reps, make sure there’s a complete release of tension before starting subsequent reps.)
Handstand Pushup from deficit 5x6-10
7 Rounds
5 Muscle Up
10 Deadlifts (110kg/70kg)
100m Sprint
Cash Out: 500m Row
10min Jog
Dynamic Stretches
25min Partner WOD
300m Run + Alternating backward/forward hill runs
10 Burpees
10 KB Swings
10 Squats
*While one person is running 300m the other is doing as many hill runs as possible alternating between forward and backward. Both partners can work at the same time on exercises, but cannot go into the run until all exercises are done by both people.
Score: Number of Hill Runs
Core Series
Power Clean & Jerk 7x1
Front Squat 2x4 2x3 2x2
Ring Pullups 5x8-12
4 Rounds for time
20m Farmers Walk R (24kg/16kg)
20 Goblet Squat (24kg/16kg)
20m Farmers Walk L
20 Pushups
20m Crab Walk
20 V-Ups
20m Traveling Burpees
20 Rocket Jumps
Speed Deadlift 7x2
Helen:
Three rounds for time…
400m Run
21 KB Swings (24kg / 16kg)
12 Pull-ups
OH Walking Lunge 4 x 20m ea side
Clap Pushups: 4 x 15
KB Skill Work
5 sets ea. R & L
6 KB Snatch
6 KB Clean
6 KB Thrusters
4x7 Tire Flips
4x10-15 Decline Pushups w/ feet on tire
8’ AMRAP
15 KB Swings
10 Tire Jumps
5 Super Burpees
3x30”/30”
Extended Plank
8’ Work up to ~80-90% of 1RM (or heavy single)
Jump Squats: 3 x 5 (at ~40% of weight hit on heavy single)
2’ Pushup Test
Rx
10 Rounds for time
100m run
10 Plate Thrusters (20kg/15kg)
10 Pullups
Rx+
5 Rounds for time
20 Wall Balls
15 Chest to Bar Pullups
10 Handstand Pushups
300m Run
Hurdle Mobility
Sprint Drills
One set resisted then one set unresisted:
Resisted Runs 4x40m
Unresisted Sprints 4x30m
MB Russian Twist 3x12 ea side
Single Leg Hip Bridge 3x10 ea leg
Hindu Pushups 3x10
10’ AMRAP
Around AL parking lot there will be 100m checkpoints.
At each 100m checkpoint: your choice (either 5 BW squats, 10 alternated lunge jumps, or 15 super burpees) You can only choose one of these at each checkpoint and once you start you have to finish with the same exercise and then run to the next 100m checkpoint.
Score = total cumulative reps
Power Clean 5x2
Back Squat 6x5
Renegade Row5x6
15’ AMRAP
10 Lying to standing (40lb/25lb)
15 Pullups
20 Alt Lunge Jumps
25 V-ups
,
8x1 Hang Snatch
Split Squat 4 x 8 ea. leg
Partner Leg Toss: 3 x 12
Rx
12’ AMRAP
20 Deload Pushups
20 MB V-Ups (5kg/4kg)
20 Pullups
20 BW Squats
Rx+
12’ AMRAP
2 Power Clean (90kg/45kg)
3 Muscle ups
30 Double Unders
Clean Pull + Clean + Jerk 7x2+1+1
Incline Bench Press 2x6 2x4 2x2
Step Up 5x6+6
As many reps as possible in 10’
5 Power Cleans (80kg/40kg)
10 Double Arm KB Thrusters (24kg/16kg each arm)
20 Super Burpees
then…
Row 6x250m on the 1’ interval (remember your slowest time)
Take your reps from the 10’ AMRAP minus your slowest row time in seconds for score.
