A. DeadLift: work up to heavy 5 rep for day
B. For time (12:00 CAP):
20 SHSPU (any mod=30 reps)
30 Burpee over Bar
40 Pull-up
*EMOM – 5 DeadLift (275/180 )
C. Teams of 3 – 8:00 for max meters F.C.
40 Meter Farmer Carry (HAP)
One hold plank
One REST
*rotate after farmer carry (plank to farmer, farmer to rest)
A. EMOT2:00 for 10:00. P Clean + P Press + P Jerk (increasing)
B. For Time:
3 Rounds
20 Calorie Row
10 C&J (M:185/155/135/115, W:120/105/95/75)
1:00 REST
C. 4:00 Foam Roll/Band Stretches
A. Strength: Front Squat 3 – 3- 3- 3- 3 -3 (from rack, increasing)
B. 0-3:00
2 Rounds
10 Wallballs (20/14)
10 Ab Mat Sit-ups
3-6:00 2 Rounds 12/12
6-9:00 2 rounds 14/14
9-12:00 2 Rounds 16/16
Etc…until you can’t finish on the 3:00
C. 500 Meter Row Cooldown
A. Establish Group Bench Press weights
B. 4 Rounds For Max Reps, Groups of 3 (one work at a time)
1:00 Sled Push (rotate at 25 Meter)
1:00 BW Bench Press (M: ave of 3, W: 70% of Ave of 3)
1:00 Box Overs (24/20, alt after ea box over)
1:00 Rope Climb
1:00 REST
A. Fran
21 – 15 – 9
Thrusters (95/65), Pull-ups
*use weights to finish in +/- 7:00
At 10:00 on the clock:
B. 3 Rounds:
100 Double Unders (200 Singles)
50 Ab Mat Sit-ups
At 18:00 on the clock:
C. 3 Rounds NFT:
10 DB Hammer Curl (ea arm)
10 DB Tricep Kick Backs (ea arm)
A. 15:00 AMRAP
40 Meter Bear Crawl
40 Meter OH Lunge
20 Meter Shuttle Run (5/10/15/20)
40 Meter Farmer Carry (45/25 Plate Pinch)
B. Team Synchronized WORM WOD (entire class together)
20 Deadlift, Shoulder, over head, drop
20 Sync Burpee over WORM
A. 10:00 EMOM – 2 Back Squats (80%-90%)
B. 10:00 AMRAP
300 Meter Row
20 WallBall (20/14)
10 T2B
C. 3 x 20 Russian Twist with WB (R+L=1)
A. Weighted Push-up 5 – 5 – 5 – 5 – 5
B. For time: 30 – 20 – 10
DB Snatch (Alt arms, HAP)
Ring Push-ups
C. CORE: 50 Hollow Rocks (break up as necessary)
