Squat cleans
1 Max out in doubles
2 Drop down to 80% and do 5 triples
3 Drop down to 60% and do 3 x 5
4 Drop down to 50% and do 30 squat cleans
No time, no rush, perfect lifts

A. Press build to a 1rm
B. Snatch build to a 1rm in 10mins
rest 3mins
C. 20 Snatches for time 77% of B
+
Row 500m
rest 90sec in rower
Row 500m

Notes:
- testing
- Press build to a true absolute max rest as needed in as many sets as needed
- warmup before you start the clock for the snatch
- record time for 20reps
- full snatch for max and 20 reps
- rows are for the best possible combined time

3 sets max effort
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

rest 12mins exactly

Notes:
– testing
– goal is best possible time each set
– must rest exactly 12mins no longer
– record scores for each set

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

Power(13)optional post wod
bench press/floor press-3x6
sumo dead-5x1
box squat-4x2 climb

Metcon
16.5 scaled
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
65/45

Metcon-comp
16.5 Rx
21-18-15-12-9-6-3
Thrusters
Bar facing burpees
95/65

Finisher
Stretch and roll

For time:

• Run 400 meters
• Rest 1 minute
• Run 800 meters
• Rest 2 minutes
• Run 1,200 meters
• Rest 3 minutes
• Run 1,600 meters
  

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Complex-work up(12)
snatch pull
hang snatch
snatch

Fitcamp
15 db thrusters
25 ground to overhead
35 abmat sit-ups
200 jump rope
35 abmat sit up
25 ground to overhead
15 db thrusters
400m run

Metcon (14)
Emom
even-3 deadlift 205/135 and 6 rkbs 53/35
odd-20 step ups w/kb

Metcon-comp(14)
Emom
even-3 deadlift 255/175 and 6 kbs 70/53
odd-12 box jump overs 30/24

Finisher
100 double crunch
2 min hamstring stretch per
Lax shoulders

For time:

1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents

Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents

Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

complex-(12) work up
sn grip halting dead 5x1(7)
high hang sn+hang+snatch

Fitcamp
100 of the following in any order:
rope slams
sit ups
single unders
bicycles
rev burpees
cal ad/row
squat jumps

Metcon(15)
3rds
9 deadlift 135/95
400m run
18 hrpu

Metcon-comp (15)
4rds
9 deadlift 205/125
27 du's
9 db hang sn 60/45

Finisher
50 in and outs
2min plank
low back smash

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette

8 min AMRAP
3+3 pistol squats
5 strict pull ups
10 push ups