For Time:

3000m Row
1200m Run

Scale too: ½ distance

EMOM 12min:

Snatch x1 (75% x3)
Snatch x1 (80% x3)
Snatch x1 (85% x3)
Snatch x1 (90% x1)
Snatch x1 (85% x2)

DL: 3x5 (75/80/85%)

BP: 3x5 (75%, 80%, 85%)

12 min AMRAP
row 2k
rest of the time find your 1RM in Clean and Jerk

Romanian Deadlift- 3x10 adding weight each round

 

Metcon:

5 RFT

20 back extensions

20 hallow rocks

20 oh lunges (45/25)

20 russian twists

 

Score: Time

 

PostWOD:

400m run

Barbell good mornings

Banded leg stretches

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

AMRAP 30

100 DU
100 Push Ups
100 Squats
100 KB Swing 24/16kg
100 Sit Ups

Partner WOD

25min AMRAP of:

4 Wall Climbs
8 Thrusters 50/30kg
16 Box Jumps
32 Burpees
64 Double Unders

3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 3×1@75%