A. In 16:00:
Start with a 1 Mile Run, in the time remaining complete:
AMRAP of:
10 Pistols (alternating legs)
10 Manmakers (DB or KB, HAP)
B. Partner Race to 100 V-ups (one work at a time)
*wod over after 1st team finishes
*winning team holds 1:00 Plank, all others 2:00 at completion
A. Bench Press – 3 – 3 – 3 – 3 – 3
*after each set, complete 5 Bent Over Row
B. 3 Rounds:
1:00 Max Burpee
1:00 Max Double Unders
1:00 AMRAP: 5 Hollow Rocks + 5 Superman
1:00 REST
A. Warm up to C&J / Snatch Weight
B. On a running clock:
800 Meter Run + Grace
@ the 10:00 Mark, Complete:
800 Meter Run + Isabel
@ the 20:00 Mark, Complete:
C. 25 Strict T2B – NFT
A. Skill Work: HS Walk & Rope Climbs
B. 6 Rounds – EMOM (18:00 total time)
Min #1 – 2-3 Rope Climbs
Min #2 – 10 Back Squats (athlete choice)
Min #3 – 30′ HS Walk + 30′ Planche Walk (HS Mod=:20 HS hold)
A. Work up to max Box Jump Height
B. 5:00 AMRAP / 1:00 Transition
#1 – 5 KB Swings (H.A.P.) & 5 Box Jumps (30/24)
#2 – 5 Box Jumps & 5 Ring Dips
#3 – 5 Ring Dips & 5 KB Swings
C. Mobilize
A. Find a heavy 3 Rep OHS or Front Squat
B. For time:
50 OHS (M:95/75/65, W:65/55/35)
500 Meter Row (M:500/W:400)
50 Deadlift (same bar)
500 Row
50 OHS
500 Row
50 Deadlift
C. 3:00 of Wipers – Not for count
A. Strength – 5 Rounds: 1 Press + 2 P Press + 3 P Jerk
B. 10:00 AMRAP
10 Burpee
8 T2B
6 STOH (Pick a weight- from ground)
C. CORE – coaches Choice
A. Olympic – 7:00 EMOM – Snatch + OHS (increase)
B. For time:
10 Snatch (power or squat, M:135/115/95, W:95/75/65)
20 OHS
30 Pull ups
400 Meter Run
30 Pull ups
20 OHS
10 Snatch
C. Mobilize
