- 15 min to find 1 RM C & J

- 800m Run

9 min AMRAP ladder

- 3 power cleans 105/145 - 30 du - 6 power cleans - 40 du - 9 power cleans - 50 du

Climb as high as you can!

W.O.D.

Run 400 meters as fast as possible.

- Will have 3 more attempts during class to better your time.

 

Back Squat 4x8

W.O.D.

Chipper:

- 30 Back Squat 95/135

- 30 Power Clean 95/135

- 30 Box Jump 20/24

- 30 Deadlift  95/135

- 800m Run – FAST

Team WOD:

4 Rounds

1. 40 DU (120 singles)

2. Row 250m

3. Ring Support Hold

Press: 4-4-3-3-2-2 Fran: 21-15-9 - Thrusters 65/95 - Pull Ups

Deadlift: 2-2-2-2-max rep

W.O.D.

3 RFT:

- 20 burpees

- 40 ABMAT sit-ups

- 200m run

10 min 9 rep E2MOM strict pull ups 12 min AMRAP - 15 T2B - 30 KB Front rack lunge (35/53)

Dead lift 3-3-3-3-3 W.O.D. 4 rft - 21 DUs - 14 Deadlifts (135/225) - 7 HSPU

Snatch complex

W.O.D. 2 RFT

- 30 OHS (55/75) - 30 wall ball (14/20)

W.O.D.

21-15-9 -T2B - Box jump (20/24) - Kb swing (35/53)

Clean complex

Front squat 3-3-3-3-3

Mobilize

W.O.D.

- 800 m run - 21 pull-up - 21 HR push up

Rest 1 min

- 600m run - 15 C2B - 15 ring dip

Rest 1 min

- 400m run -9 MU (scale 27 pull-ups, 27 HR push up)

DL 12-10-8-6-4-2 then back up staying as heavy as you can.

W.O.D.

30-20-10

- KB Swing (35/53, 53/2pd)

- T2B

*50 DU after the completion of the round of 30, 20 and 10