RMU - Technique Day

18 min AMRAP:
7 RMU (Comp: 12 RMU)
400m Run

5-2-5-2-5-2 Back Squat

8 min AMRAP:
24 WB (14/20, 9/10)
12 Plate Burpees 45# Black Bumper Plate

2 min Rest

For Time:
24 WB (14/20, 9/10)
12 Plate Burpees 45# Black Bumper Plate
*3 min TC

30 min AMRAP: You Go/I Go
50 Double DB Snatch (35/50)
100 Cal Row
30 WW
300’ Single DB OH Walking Lunge (35/50)

Gymnastics EMOM:
20 min alternating movements:
1-3 Rope Climbs
5-10 SRD
5-15 T2B
5-10 SHSPU

For Max Distance:
5 min Odd Object Carry for Distance

*Score: Distance Complete in meters & Load/object used

5-2-5-2-5-2 Touch n’ Go Squat Cleans

12 min AMRAP:
30 BJO 20/24 (must step down)
10 Squat Cleans (95/135)

14 min AMRAP:
10 SHSPU
50’ Double DB Front Rack Walking Lunge (35/50)
10 Double DB Front Rack Squats (35/50)
200’ Double DB Farmer Carry (35/50)

Post WOD - 10 min For Quality:
3 ST2B
12 Hollow Rocks
12 Vups
:30 HS Hold

On 24 min Clock:
0-12 min: Build up on load on Regrip Power Clean + Jerk Doubles
12-24 min: Build up in load on sets of 2 on DL

For Time:
50 DL (155/225)
50 BJO (20/24)
20 RMU (Comp: 35 RMU)

OH Squat Work

14 min AMRAP:
Ladder by 2’s: 2/2/2, 4/4/4, 6/6/6…
T2B
Single DB Devils Press (Alt Arms) (35/50)
OHS (Rx: 55/75, Comp: 95/135)

2 Rounds:
2 min of Max Reps/Cals
:15 to Rotate
Rope Climbs
Echo Bike Cals
Row Cals
WW
Sandbag Hold

15 min build to heavy 4 Thrusters

10 min AMRAP:
10 Thrusters (65/95)
10 C2B
10 BFOB

26 min AMRAP:
16 Double DB Burpee Box Step Overs (35/50, 20/24)
16 Burpee Box Jump Overs (20/24)
16 Double DB Box Step Overs (35/50, 20/24)
16 Box Jump Overs (20/24)
16 HSPU (Comp: SHSPU)
16 Strict Pull Ups (Comp: RMU)

10 min EMOM:
0-5: 2 Tng Squat Snatch
5-10: 1 Squat Snatch

12 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
15 T2B
20 AMSU

Jerks 3-1-3-1-3-1

10 min AMRAP:
50’ HSW
50 DU

Front Squat 10-5-10-5-10-5

8 min AMRAP:
14 FS (75/115)
7 BMU

-2 min Rest-

For Time:
14 FS (75/115)
7 BMU

*3 min TC

DL 10-5-10-5-10-5

For Time:
21-15-9:
DL (Rx: 95/135, Comp: 115/175)
Hang Power Clean (Rx: 95/135, Comp: 115/175)
*200m Run after each set

*10 min TC