A. Work up to heavy OHS
B1. Increasing ladder: 3, 6, 9, 12, 15, 18, 21
OHS (95/65) & C2B Pull-ups
Upon completion, REST 2:00 then:
B2. Decreasing Ladder: 21, 18, 15, 12, 9, 6, 3
Wallball (20/14) & Hollow Rocks
A. Strength – Strict Press 5 – 5 – 5
B1. For time:
40 Calorie Row
40 Burpee over Erg
Immediately after finish:
B2. 6:00 to establish Max S.T.O.H. (rack/blocks)
C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 Rounds
A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat)
B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up)
C. 3 Rounds:
10 DB Hammer Curl (each arm)
10 Manmakers (Pull-Pull-push up)
D. Strict T2B 5 – 5 – 5 – 5 – 5
Or Endurance WOD
For time:
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter Run
* between each run: 10 Jump lunge & 15 WallBalls
A. Work Up to Heavy Hang Power Clean
B. Death by: Hang Power Clean (135/95) & Box Jump (24/20)
*when can’t complete on minute, divide last attempted round
in 1/2 and continue on minute until 15:00
C. 3 Rounds NFT:
30 Superman
10 Sandbag or Slamball (40/25) Get-ups (TTH style)
A. Strength – RDL 3 – 3 – 3 – 3 – 3
B. 3 Rounds for time:
600 Meter Run
15 Deadlift (225/155)
50 Double Unders
C. Mobilize
A. Front Squat 5-5-5 (increasing)
B. 4:00 Amrap
10 Front Squat (95/65)
10 Burpees
2:00 REST
4:00 AMRAP
10 Burpees
10 DB Snatch (70/50)
2:00 REST
4:00 AMRAP
10 DB Snatch
10 Front Squats
C. 50 Wipers (r+l=1) NFT
A. Bench Press 10 – 10 – 10 (increasing)
B. 8 Rounds for Time
200 Meter Run
10 Box Jumps (24/20)
10 T2B
A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing)
B. “DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
