WOD

Conditioning

“Buckle Up”
AMRAP 5
200′ Walking Lunge (body weight)
35 AbMat Sit-Ups
Max Cal Row
Rest 5:00
AMRAP 5
100′ Double DB Farmers Lunges (50s/35s)
50 AbMat Sit-Ups
Max Cal Row
Rest 5:00
AMRAP 5
200′ Walking Lunge (body weight)
35 AbMat Sit-Ups
Max Cal Row

Skill Development

10:00 working on technique
Legless Rope Climbs
Rope Climbs
L-Sit Rope Pulls

Conditioning

“Speed Limit” 15:00 Cap
Buy-In 3k/2k Bike
In time remaining, AMRAP
8 Burpee Box Jumps (24/20)
8 C2B Pull-Ups

Strength

7 sets on the :90s
Power Clean+ F Squat+ Push Jerk+ Cluster
Sets @ 50, 55, 60, 65, and last 3 sets @ 70%

Conditioning

Rack City for time
10 P Cleans (155/105)
50 Air Squats
10 F Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Strength

Front Squat Singles EMOM 9
Min 1@ 84%
Min 2@ 87%
Min 3@ 90%
Min 4@ 87%
Min 5@ 90%
Min 6@ 93%
Min 7@ 90%
Min 8@ 93%
Min 9@ 96%
***use time up to 15:00 to build to heavy single

Conditioning

Crash Test for Time
1500m Row
30 DL (245/165)
45 Lateral Burpees over the Bar

Conditioning

For Time
10-1 reps of
P Snatch (95/65)
HSPU
***EMOM 5 T2B

Strength

Push Press
12:00 to establish 10 RM

Conditioning

Opening Day for Time
21-15-9
Wall Balls (20/14)
C2B Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
KB Swings (24/16kg)

Gymnastics Skill

4x on the 2:30s
40 DU
15 GHDSU
Max distance Handstand Walk in time remaining

Conditioning

Sprint Tri Intervals 5x AMRAP 4
30/20 Cal Row
20/14 Cal Bike
AMRAP 10m Shuttles
Rest 4:00 between

Strength

Back Squat
12:00 to establish 5 RM

Conditioning

Pins and Needles AMRAP 12
5 Strict Pull-Ups
10 OHS (95/65)
15 Deadlift (95/65)