A. Strength: OHS 5 – 5 – 5 – 5 – 5
B. For Time:
50 Double Unders, then
3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks
50 Double Unders, then
3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks
50 Double Unders
C. Mobility/Cool Down
0:00 – 10:00, complete (rest in time remaining):
12 – 9 – 6
Power Clean (M: 185/155/135/115, W: 115/105/95/75)
Ring Dip
10:00 – 20:00
7:00 AMRAP
5 HSPU
10 Alternating Pistols (sub 10 ea leg step up, no bounce)
20:00 – 26:00
800 Meter Run, in time remaining:
Max Ring Row
* score time part 1, rounds part 2 & ring row reps
Endurance:
25:00 AMRAP – Team Sled Push
*each individual pushes sled 10 steps, then switch
All team members use same weight
* Score is number of 400 Meter Laps completed
A. 5 Rounds for time:
200 Meter Run
20 Slam Balls (30/20)
100 Meter Run
10 T2B
1:00 REST
B. NFT – 10 Tire Flips
A. RDL – 5 sets of 8
B. Paleo Benchmark #2
9:00 AMRAP
20 GTOH (95/65)
7 Bar Facing Burpee
15 GTOH (135/85)
7 Bar Facing Burpee
10 GTOH (155/105)
7 Bar Facing Burpee
5 GTOH (185/135)
7 Bar Facing Burpee
Max GTOH (225/155)
A. Oly – Drop Snatch – 5 sets of 3
Snatch – work up to heavy Double
B. 15:00 EMOM
2 Snatch (M-135/115/95…W-95/75/65) OTM
2 Muscle-Ups (sub 4 ring row + 4 ring dip) OT:30
C. NFT – 150 Crunches
A. Paleo Benchmark #3
11:00 Increasing Ladder
3 WallBalls (20 – 10′, 14 – 9′)
3 Box Jumps (24/20)
3 Deadlift (115/75)
6 WB
6 BJ
6 DL
9……..etc
B. CORE: 4 rounds with Partner- :45 weighted Planks, switch OTM
A. Partner WOD – for time, both working:
Partner 1 -30 KB (24/16), Partner 2 – 30 KR…then switch
P1 – 30 HR Push-ups, P 2 – 30 Wt. ABMat (25/15)…then switch
P1 -20 KB (24/16), P2 – 20 KR…then switch
P1 – 20 HR Push-ups, P 2 – 20 Wt. ABMat (25/15)…then switch
P1 -10 KB (24/16), P2 – 10 KR…then switch
P1 – 10 HR Push-ups, P 2 – 10 Wt. ABMat (25/15)…then switch
*can’t move until both athletes complete reps
*if P1 is done, can help P2 or just rest
A. Front Squat – 12 reps at 80% of your 1 RM
B. Paleo Benchmark #1 – for max reps
4:00 Row for Calories
1:00 REST
3:00 C2B Pullups (C2B/chin-over/jumping)
1:00 REST
2:00 Max Back Squat (M-165/115/air, W-115/80/air)
1:00 REST
1:00 STOH (M-135/95/65, W-95/65/45)
