WOD

Accessories

4 Rounds for quality
5 High Box Jumps
10 Light Single Leg RDLs
15 Banded Hip Bridges

MetCon

“Elmer Fudd” 6 Rounds
AMRAP 2
16/12 Cal Echo Bike
In time remaining,
Max distance Farmer Carry (100s/70s)
Rest 1:00 between rounds

Strength/Oly

Hang Snatch + Snatch
2 Sets (2+1) @ 70% of 1RM Snatch
3 Sets (2+1) @ 73% of 1RM Snatch

MetCon

“Porky Pig” for Time
50/40 Cal Row
75 DU
35 Strict HSPU
75 DU
20 DL (275/185)
75 DU
35 Strict HSPU
75 DU
50/40 Cal Row

MetCon

“Bugs Bunny” for Time
60 ABMat Sit-Ups
50 T2B
40 GHDSU
30 Pull-Ups
20 Strict Pull-Ups
10 BMU

Rest til the 15:00

10 BMU
20 Strict Pull-Ups
30 Pull-Ups
40 GHDSU
50 T2B
60 ABMat Sit-Ups

MetCon

“Looney Tunes” (30:00 cap)

6 Rounds
12 Double DB P Cleans (50s/35s)
12 Double DB Push Press (50s/35s)
12 Double DB F Squats (50s/35s)

Rest 5:00

6 Rounds
6 Double DB P Cleans (50s/35s)
6 Double DB Push Press (50s/35s)
6 Double DB F Squats (50s/35s)

***Barbell modification (95/65)

Strength

Power Clean & Jerk
4 Sets @ 70% 1RM Clean
1 Set @75% 1RM Clean
-Rest 1min between sets-

Conditioning

“Come A Little Closer” / Open 15.5
14 Min AMRAP
7 MU / G.I. Janes
50 Wall-ball
100 Double Unders

Conditioning

“Father and Son”
24-18-12-6
Echo Bike Cals
15-12-9-6
Strict HSPU
-at the 12:00 REST 5 min-
21-15-9-3
Echo Bike Cals
Toes to Bar

Strength

Power Snatch + Snatch 4×2
70% of 1 RM Snatch

Conditioning

4 Rounds:
30 DU
20 V-Ups or Abmats
10 Thrusters (115/85)
-Rest until 15:00-
1 Round:
90 DU
60 V-Ups or Abmats
30 Thrusters (115/85)

Conditioning

“The Chain” 10 RFT
14/12 Cal Row
10 Single Arm Hang DB C&J (50/35)
8 Burpees over the Rower