7 min EMOM: 3 Deadlift & 3 strict T2B

4 min rest

7 min EMOM: 3 Strict Press & 10 Hollow Rocks

2 min rest

4 min Max Rep Bar Facing Over Burpees

           

W.O.D.

"Kelly"

5 RFT:

- 400m Run

- 30 Box Jump (20/24)

- 30 WB (14/20)

         

W.O.D.

1x Through: 4 min Max Reps, 2 min rest in-between movements

- Muscle Ups (Scale: Bar MU, Strict C2B)

- Push Press (65/95)

- Rope Climb (Scale: anchored climbs)

- KB Swing (35/53)

         

20 min to find 1 Rep Max Front Squat

 W.O.D.

4 Rounds

Max Distance Prowler Push in 30 seconds (120/180)

*Rest as needed

         

Push Press 5-5-5-5-5

 W.O.D.

4 RFT

9 S2OH (95/135)

15 Pull Up

21 Box Jump (20/24)

Squat Snatch: 20 min to work to a heavy single

 

W.O.D.

8 min AMRAP

- 3 Squat Snatch (Rx: 75/115, Comp: 105/155)

- 4 Pistols

- 5 HSPU

       

W.O.D.

14-12-10-8-6

- SDLHP (75/115)

- T2B

- Ring Dips

         

Back Squat: 6-5-4-3-2-2-2

 W.O.D.

6 min AMRAP

- 10 WB (14/20)

- 25 DU (75 singles)

         

5 min to find 1 RM strict pull up

2 min rest

8 min EMOM 5 strict pull ups

W.O.D.

For Time:

400m Run

2 min rest

800m Run

1 min rest

400m Run

       

W.O.D.

2 RFT

- 100 DU (200 singles)

- 50 KB Front Rack Lunge Steps (35/53)

- 25 rig touch burpees

           

Deadlift 6-5-4-3-2

W.O.D.

For Time:

"DT"

5 RFT

- 12 DL (105/155)

- 9 Hang Clean (105/155)

- 6 Push Jerk (105/155)

       

MU Technique

 W.O.D.

10 min AMRAP

- 6 MU (Scale: Bar MU, Strict C2B)

- 40 Ab Mat Sit Ups

- 200m Med Ball Run (14/20)

         

Partner WOD (You Go/I Go)

- 100 Cal Row

- 100 T2B

- 100 Snatch (65/95)

- 100 HR Push Ups

     

Front Squat 10-8-6-4-3-3-3

W.O.D.

9 min AMRAP

- 9 Thrusters (70/100)

- 9 Pull Ups

- 9 Box Jumps (20/24)

             

10-8-6-4-2 Overhead Squat

W.O.D.

For Time:

- Row 1500m

- 75 Ab Mat Sit Ups

- 25 Overhead Squats (Rx: 65/95, Comp: 95/135)