WOD

Strength

Front Squat EMOM 9 – Single reps
Min 1@ 81%
Min 2@ 84%
Min 3@ 87%
Min 4@ 84%
Min 5@ 87%
Min 6@ 90%
Min 7@ 87%
Min 8@ 90%
Min 9@ 93%

Conditioning

“Blue Steel” for Time
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
35/25 Cal Bike
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)
35/25 Cal Bike
3 Rounds
7 P Snatch (75/55)
7 T2B
7 Box Jumps (24/20)

Gymnastics Conditioning

Every :90 for 9:00 (6 sets)
Max set HSPU

Conditioning

AMRAP 9
40 Bar Facing Burpees
40 Hang Power Cleans (95/65)
In time remaining, max reps Bar MU

Strength

Push Press Complex – perform 4 sets
Pause Push Press+ Push Press+ Pause Push Press+ Push Press
Set1 @ 60% of Jerk, Set2 @ 65%, Set 3&4 @ 70%

Conditioning

“Four Loko” 4x on the 5:00s
20/15 Cal Row
40 DUs
7 Front Squats (185/135)

Strict Gymnastics

0:00-5:00
3 Strict Negative HSPU
5 Strict T2B
5:00-10:00
1 Wall Walk
1 Gymnastics Complex
*1 Strict C2B Pull-Up
*1 Strict Pull-Up
*1 Kipping Pull-Up
*1 C2B Pull-Up
*1 Bar MU
10:00-15:00
5 Strict Ring Dips
5 Pausing Ring Rows

Conditioning

“Part Time”
3 Rounds
12 Burpees over DB
18 C2B Pull-Ups
Directly into 3 Rounds
12 Alt DB Snatch
15/10 Cal Bike

Strength

Back Squat Waves
Wave 1- 4@ 86%, 3@ 92%, 2@ 98%
Wave 2- 4@ 92%, 3@ 98%, 2@ 104%
Wave 3- 4@ 98%, 3@ 104%, 2@ 110%

Conditioning

Air Fryer 3 RFT
50 Air Squats
10 Power Clean and Jerks (135/95)

Strength

Front Squat EMOM 9
1 Rep each minute
Min 1@ 78%, Min 2@ 81%, Min 3@ 84%
Min 4@ 81%, Min 5@ 84%, Min 6@ 87%
Min 7@ 84%, Min 8@ 87%, Min 9@ 90%

Conditioning

Marston AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Conditioning

40-30-20-10 for Time
Med Ball Cleans (30/20)
Med Ball Toe Taps (R+L=1)
Med Ball Sit Ups
***3/2 Rope Climbs after each set

Strength

Push Press
4x 6 @ +2% from last time (1/3)

Conditioning

Airplane Mode 2 RFT
2k Bike
1k Row
50 Wall Balls (20/14)