WOD

Strength

Back Squats Based on 5 RM
On the 0:00- 9@ 76%
On the 2:00- 7@ 83%
On the 4:00- 5@ 90%
On the 6:00- 3@ 95%
On the 8:00- 1@ 100%
On the 9:00- 1@ 102%
On the 10:00- 1@ 104%
On the 11:00- 1@ 104%
On the 12:00- 1@ 104%
On the 13:00- 1@ 104%
On the 14:00- 1@ 104%

Conditioning

“Underrated” AMRAP 9
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
continue adding one rep to time cap

Strength

On the 0:00 – EMOM 7
2 Box Front Squats
Set 1&2@ 50%, Sets 3&4@ 55%, Sets 5-7@ 60%
At the 9:00 – 5 sets on the 2:00s
1 rep 1 1/4 F Squat+ 1 F Squat
Set 1@ 50%, Set 2@ 55%, Sets 3-5@ 60%

Conditioning

“Man on Fire” for Time
5 Rounds of Nate
100 DU
4 Rounds of Nate
100 DU
3 Rounds of Nate
100 DU
2 Rounds of Nate
100 DU
Nate= 2 Ring MU+ 4 HSPU+ 8 KB Swings (32/24 kg)

Conditioning

For Time
Partition this work in any manner you want
81 Box Jump Overs (24/20)
54 Cal Row
27 DB Squat Snatch (70/50)
9 Rope Climbs

Strength

Beast Builder Benchmark
AMRAP3 – rest 3:00 – AMRAP3
3 Macho Man Complexes (115/85)
3 Macho Man Complexes (135/95)
3 Macho Man Complexes (155/105)
3 Macho Man Complexes (185/125)
3 Macho Man Complexes (205/145)
Max Macho Man Complexes (225/155)
Macho Man = 3 P Cleans+ 3 F Squats+ 3 Jerks

Conditioning

“Arm and Hammer” for time
Buy-In 15 Clusters (135/95)
Then 3 Rounds
21/15 Cal Bike
15 C2B Pull-Ups
Cash-Out 15 Clusters (135/95)

Conditioning 

Strict HSPU – On the 0:00
50 Strict HSPU (scale to Kipping/pike press)
Strict Pull-ups – On the 7:00
Max Set of Unbroken Strict Pull-ups 
Bubbles – on the 10:00
AMRAP 12
8 Bar Facing Burpees
25 DU

Strength

With a running clock, at the 0:00
4 sets on the :90s
Snatch Balance+ Pause OHS
At the 6:00, 6 sets on the :90s
Hang P Snatch+ OHS+ Hang Squat Snatch
Set 1@ 50%, 2@ 54%, 3@ 58%, 4@ 62%, 5&6@ 65-70%

Conditioning

“Paw Patrol” AMRAP 15
60 DU
20 T2B
10 Hang Squat Snatch (135/95)

Oly

5 sets building
Clean Pull w/;05 return to floor+ Clean Hi Pull+ Hang Clean
Set 1@ 65%, 2@70%, 3@ 75%, 4&5@ 80%

Conditioning

For Time
3 Rounds of
1 Round of DT
10 Pull-Ups
Directly into 2 Rounds
1 Round of DT
10 HSPU
Directly into 1 Round
1 Round of DT
10 Bar MU