A. Bear Complex: 1×7 rep, 1×5 rep, 1×3 rep (no drop)
B. 13:00 AMRAP
5 HPC (M-135/115/95,W-95/75/65)
5 Front Squats
5 S.T.O.H
3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B)
*score rounds, weight
C. 30 Wipers (R+L=1)
A. Work up to WOD Deadlift Weight
B. “Diane”: 21-15-9
Deadlift (225/155)
HSPU
*Mandadory Score Day – BENCHMARK (weight/time/mod’s)
rest as needed, then NFT:
C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups
10 – 10 – 10 – 10 – 10 Strict Bent over Row
0:00-5:00 – 25 Cal Row (20 Women), then 40 Medball Clean (20/14)
5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row
10:00-15:00 – 25 Cal Row (20 W), then 40 Ring Dips
15:00-20:00 – Split class in 1/2 and don’t let the sleds stop for 5:00
A. Oly: 5 Sets – 3 Position P Snatch (High/above knee/floor)
B. 10:00 AMRAP
8 P. Snatch (95/65)
16 Box Jumps (24/20)
C. 50 U.B. K2E (from Ground-no feet touch)
21:00 EMOM
#1 – 10 Back Squat (155/105-from rack)
#2 – 10 Manmakers (Push-Rt pull-lt pull=1)
#3 – 20 Meter Shuttle Run (5/10/15/20)
Coaches Choice…show up to find out!
A. Work up to a Heavy C&J
B. 5 Rounds for time:
10 Pull-ups
10 Clean & Jerk (M:135/115/95,W:95/75/65)
3:00 REST
C. 4 Rounds for Time:
20 Wall Ball (20/14)
20 AB Mat Sit-ups
*score time of B and completion of C (inc rest)
10:00 Bench Press 10 – 10 – 10 – 10 – 10
2:00 REST
10:00 Row for Max Calories
2:00 REST
10:00 TGU (pick a weight) for max reps
