WOD

A. Strength: work up to Heavy Thruster (8:00)
B. 10 Rounds For max Reps:
:30 Burpee
:30 REST
:30 KB Swings (Russian – HAP)
:30 REST
C. Mobilize

A. Olympic – Split Jerk 3 – 3 – 3 (2 Warm-up sets)
B. For Time:
400 Meter Run (A-400, B-800, C- 1mile), then:
30 – 20 – 10
STOH (M:135/115/95-W:95/75/65)
Box Overs (24/20)
Then:
400 Meter Run (A-400, B-800, C- 1mile), then:
C. NFT: accumulate 2:00 Hollow Hold

Team Workout…details at the BOX!

A. Strength – Deadlift 3 – 3 – 3 – 3 – 3 (increasing weight)
B. 5:00 Max Box Jumps (24/20″)
* 7 Deadlift – start and OTM (Pick Weight)
2:00 REST
C. 5:00 Max Slam Balls (30/20)
* 7 T2B – Start and OTM
2:00 REST
D. 5:00 Max Killer Rope Jumps
* 7 HR Push-ups – Start and OTM

A. Max 3 Rep Press – 3 attempts after warm-up sets
B. 3 Rounds for time:
30 Kettlebell Swings (American – 24/16)
400 Meter Run
C. NFT – 20 TGU

A. 20:00 EMOM
Odd – 15 WallBalls
Even – 15 Burpees
B. NFT – 3 rounds
1:00 Plank + 25 Ab Mat Sit-ups

A. Masters Regional WOD #2
15:00 to find Max Snatch (work in small groups)
B. Masters Regional WOD #1
5:00 AMRAP
5 Muscle Ups (Sub 10 Ring Row)
10 Power Cleans (M:155/135/115, W:105/95/65)
C. Mobilize – coaches choice

Masters Regional WOD #3
2 Rounds for time:
1000 Meter Row
50 Thrusters (65/45)
30 C2B Pull-ups