Focus #1: 4 Minute Tabata of Hollow Rocks (Not scored so maintain form and tight core)

Focus #2: Warm up to 80% 1RM Deadlift then:

5 Rounds of

•   1 <a href='/journal/movements/14'>Deadlift</a> @ 80%
  

•   3 Wgt Dead hang pull ups
  

•   1 Minute Rest
  

***Maintain DL weight but try to increase pull resistance

Metcon: 8 Minute AMRAP of

•   100m Bumper Plate Farmers Carry (L3 45/25, L2 35/15. L1 25/10)
  

•   100m Backward <a href='/journal/movements/1280'>Run</a>
  

•   100m Forward <a href='/journal/movements/1280'>Run</a>
  

Carry bumpers anyway you like, fingers gripping top, in the middle, or at the bottom but hold by your side. Recommended wgt is PER hand (Each 100m is 1 rep in last round)

Score = Heaviest completed DH Pull Up for 3 / Rounds + Reps

Focus: 10 Minute Warm Up pause squat cleans (pausing just above the knee).

10 Minute E2MOM: 2 Pause Squat Cleans (Working on form & speed under the bar. Find a challenging wgt but maintain form

Metcon: 5 RFT of:
3 Full Cleans (L3 135/95, L2 115/75, L1 Scale as needed)

3 Power Cleans
6 Box Jumps (L3 30/24, L2 24/20, L1 step ups 24/20
6 Pull Ups (L3 Strict, L2 Kip, L1 Banded strict)

1 Minute Rest

Cash out – 400m Run after 5th round & 1 minute rest after pull up in 5th round)

Score = Time (After run is completed)

Snatch Deadlift
4x3 (95%)

15 Thrusters
12 Pull-ups
9 Burpees
6 Rounds

3+3x3 min setti, 2 min väleissä: sprintti 3xedestakas 10x pushpress - 10x linkkari 7x boksi

Focus: Snatch Complex:

Power Snatch + Full Snatch

1st set (3 PS + 3 Snatches) @ 75% 1RM Snatch;

2nd set (2 PS + 2 Snatches) @ 80%;

3rd set (1 PS + 1 Snatch) @ 85%

MetCon: MLK Jr.’s Birthday WOD - 4 RFT:
- 1-00 m Run
- 15 Weighted KB Lunges (L1- 35/25; L2- 55/35; L3- 70/55)
- 19 Med-Ball Sit-Ups (L1/L2- 14/10; L3- 20/14)
- 29 Air Squats

Score: Time

Start up(14)
stretch 4 mins

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

3rds
8-12 overhead walking lunge
3-6 strict pull ups
6-8 ghdsu

Power/acc(15)
overhead squat-5x1 w/2 sec pause
bench/strict press-3x10
good mornings-4x6 and ghr

Metcon(15)
21-15-9
pull ups
burpee to two

Metcon-comp(15)
21-15-9
ring dips
wallball 20/14
cal airdyne

Finisher
1 min couch stretch
1 min hip opener
40 oblique crunch

4 Rounds of

45" Ring Pull Ups Strict // Jumping
15" Rest
45" Lateral Jump Over Medball
15" Rest
45" Push Ups Hand Release
15" Rest
45" Superman Hold
15" Rest

3 Hang Power Cleans
6 Ring Dips
9 Box Jumps
AMRAP in 12 Minutes

50 Corebag Lunges - 15kg
40 Butterfly Sit Ups - 15kg
30 Full Burpees
20 Floor Chest Press - 20kg
10 Olympic Deadlifts - 100kg

Repeat 4 times