A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
Rest 60 seconds

B.
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2

50 double unders
then
5 rounds for time
10 handstand push ups
10 box jumps @30/24
10 toes to bar
then
50 double unders

Muscle&Power

Warmup: 3x Good morning(10), Shoulder press(10), V-ups(10)
Skills: Snatch Pull
Strength: Find 5RM Snatch Pull

Wod: Time cap 22min

• OHS 10x
• DB Snatch 1+1, 2+2...10+10
• The Hollow / Arch Rock

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

When the clock hits 21:00, perform…

Three rounds for time of:
30 Double-Unders
10 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
12 Push Press (115/75 lbs)

Two persons per team.
Split reps anyhow.

800m run
30 kbs 24/16
30 wallballs 9/6
30 push ups
40 sit ups
50 air squats
60 double unders
21 cal row
21 thrusters 35/25
15 cal row
15 thrusters 35/25
9 cal row
9 thrusters 35/25
400m run
15 clean&jerks 35/25
400m run
15 clean&jerks 35/25

SKILLS DEVELOPMENT

KIPPING PULLUPS/T2B

5 RFT
15 BURPEES
10 DEADLIFT ( BODY WEIGHT)
15 T2B

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

100 Pushups
100 Sit-ups
100 Air Squats
50 Purbees

Alternating EMOM for 14:00-

Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set

Odd: 30 Double-Unders

25 wall balls
25 box jumps/step ups
25 abmat sit-ups
25 double unders
** after every round Single Arm Overhead Farmers Carry to parking lot, switch arms on way back

20, 15, 10, 5

25 mins