• Warm up
• Mobility

AMRAP Partner WOD

• Atlas stone to shoulder x 5 13 inch
• Chin up x 10
  
• Wall ball x 15 5kg

5 rounds plus 7 reps with Kenny

Regular pushups, only socks on to make it tougher
8:37

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

95/115/125/125/125
125/130/135/145/150
150 (x3)/135/135/140/140

Failed on the fourth rep/first set of push jerks

Skill/Strength: TGU 3 x 3 each arm

MetCon:
30 heavy kb
10 burpees
20 kb swings
20 burpees
10 kb swings
30 burpees

Three rounds for time of:

10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

WOD 4 (8th Place)
15' AMRAP
10 DL, 135lb
Swim 25m
12 OH SL Elevated Lunges, 30lb DB
Swim 25m
10 HPC, 135lb
Swim 25m
12 OH SL Elevated Lunges, 30lb DB
Swim 25m

@ 143 reps

WOD 5 (3rd Place)
50 WB
60 Box Jumps, 24"
50 C&J, 135lb
40 T2B
30 Walking Lunges, 135lb
20 Burpees
10 KB Swings
Bear Crawl

15' cap
@ 16:01 (Finished T2B)

AMRAP in 12 minutes of
Run half of soccer field
lunges up the penalty box
10 burpees
run to other side of penalty box
10 grasshoppers
lunge to endline

10min EMOM
Even: 5 OHS 135#
Odd: 30 Double Under

4rds
5 Power Snatch 135#
9 Weighted Pull Up 20#
200m Run

Wendler:

Front Squats - 3x185, 3x205, 3x225, 3x240, 3x255, 3x270
Bench Press - 5x210, 3x240, 1x270
Hang Cleans - 5x185, 3x205, 1x225

Double Unders between sets - 7x30 = 210 reps

25' AMRAP

Push Press 95#
Push Ups
Sit Ups
Bar Facing Burpees