WOD

A. 15:00 AMRAP
10 GTOH (45/25)
10 Meter OH Lunge
10 Burpee to plate
10 Meter OH Lunge
10 GTOH (45/25)
:30 REST
B. 8:00 Sprint 20 Meter, Jog Back

A. Clean & Jerk Technique
B. 5 Rounds: 3:00 Work / 3:00 REST
300/250 Meter Row
10 Box Jumps (24/20″)
Max Clean & Jerk (95/65)

A. Warm up to WOD weights
B. Work/Rest in time remaining WOD
0:00-6:00
50 Deadlifts (135/95) then 40 AB Mat Sit-ups
6:00 – 12:00
40 Front Squats (135/95) then 40 Ab Mat
12:00-18:00
30 Power Clean (135/95) then 40 Ab Mat
C. Cool Down: Bands or Foam 5:00

A. Strength: DB Bench 10 – 10 – 10
B. 12:00 AMRAP
250 Meter Row
20 KB Swings (24/16)
15 Push-ups
C. 50 Glute Bridges (can weight with KB)

A. Strength: Push Press 3 – 3 – 3 – 3 – 3
B. For time:
30 Box Jumps (24/20)
200 Meter Sprint
30 WB (H.A.P.)
200 Meter Sprint
20 BJ, 200 M, 20 WB, 200 M, 10 BJ, 200 M, 10 WB, 200 M
C. CORE: 50 Hollow Rocks (least sets as possible)

A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly
B. 5 Rounds of EMOM:
Min 1 – Slam Ball (30/20)
Min 2 – Burpee
Min 3 – Ring Row
*On the 1st round score :40 of each, use as benchmark

A. 5:00 to work up to Heavy Thruster (from Rack)
B. 4:00 AMRAPs with 2:00 REST
#1 – 5 T2B + 10 Thruster (95/65)
#2 – 10 Thruster + 20 DU
#3 – 20 DU + 5 T2B
#4 – 5 T2B + 10 Thruster + 20 DU

A. 7 Rounds (21:00 Total minutes) – :30 Work/:30 REST
KB Swing (24/16)
Thruster (75/55)
KB SDLHP
B. 10:00 Sprint 20 Meters, Jog Back Repeats