WOD

Strength

Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– rest 60-90 seconds between sets –

Conditioning

“Baby Yaga”
3 Rounds
100’ Farmer Carry (100s/70s) – or heavy as possible
30 GHD Sit Ups / 45 Abmats
30 Wall Balls (30/20) / 45 Wall Balls (20/14)

Conditioning

“Parabellum”
AMRAP 8 Minutes
12 Box jump (30/24)
12/9 Strict Pull Ups
-Rest 4 Minutes-
AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell squat snatches (50/35)
-Rest 4 Minutes-
AMRAP 8 Minutes
48 Double unders
8 Bar muscle ups
-Rest 4 Minutes-
AMRAP 8 Minutes
24/20 Calorie Bike Erg (OR another machine OR 250m Run)
12 Deadlifts (225/155)

Conditioning

“Excommunicado”
8 Sets (Complete every 3:00 or rest 1:1 b/t sets)
12/10 Calorie Rogue Bike (OR another machine OR 150m Run)
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (24/20)

Strength

In the hole front squat + 1 1/4 front squat + front squat:
– 6 sets x (1+1+1) @ 85-100% 1RM Clean
* rest 60-90 seconds between sets *

Conditioning

“I’m Thinking I’m Back”
2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-

Strength

Snatch: 
– 3 singles @ 90-95% 1RM Snatch 
* Rest 60-90 seconds between sets

Conditioning

“John Wick”
AMRAP 20 Minutes
100 Strict Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*8:00 Cap on Strict Pull-Ups

MetCon

Opie 10x on the 3:00s
3 P Snatch (135/95)
10 Burpees over the Bar
50 DUs

MetCon for Time

Helen Crump with a Partner
35 Devils Press (50s/35s)
50 Syncro Wall Balls (20/14)
75 Box Jump Overs (24/20)
150/120 Cal Row
75 Box Jump Overs
50 Syncro Wall Balls
35 Devils Press

Strength

Power Snatch Waves
[email protected] 70%, [email protected] 75%, [email protected] 80%
REST 2:00
[email protected] 75%, [email protected] 80%, [email protected] 85%
REST 2:00
Single @ 85%
REST 2:00
Single @ 85%

MetCon

Aunt Bea – 5 Rounds
15/12 Cal Row
15 Hang P Snatch (75/55)
15 OHS (75/55)
REST 1:1 between rounds