A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

B.
For time:
21 Burpees
15 Thrusters
9 Strict Pull-Ups
800 Meter Run
9 Strict Pull-Ups
15 Thrusters
21 Burpees

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Ring row/Jumping pull-ups x Max reps
Rest 30 seconds

B.
Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps

Rest 4 minutes and complete three sets.

Focus: Snatch 1RM

 

MetCon:

10 Min AMRAP:

8 Hand-Stand Push-Ups (L1- modified; L2- kipping; L3- strict)

8 Power Snatches (L1- 75/55; L2- 95/75; L3- 115/95)

8 Box Jumps (L1- step ups; L2- 24/20; L3- 30/24)

 

Score: Weight / Rounds + Reps

12 min AMRAP:
- 10 x SDLHP
- 10 x wall ball
- 5 x burpee

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight as you did the 6 reps

Strength work based around the Deadlift
Working a descending set from 12 reps (12,10, 8, 6, 4, 2.) After each set of lifts your aim is to progressively load the bar to reach your 2 rep Max.
Once completed perform 1 set of 20 reps (unbroken if possible) at the weight of your 3 set.

5 rounds:
10 Renegade rows
10 Sitting KB 8
10 WB

PartnerWOD
AMRAP 25′ minutes
Person A: 400m Farmer Carry
Person B: AMRAP Cindy

*When person A is back rotate in work

AFAP
21-15-9
Push Jerk 70/50kg
Hang Power Clean 70/50kg