For time

• 800-meter run
• 15 chest-to-bar pull-ups
• 30 shoulder-to-overheads
• 800-meter run
• 30 chest-to-bar pull-ups
• 15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

4 x 1 rep 4 s pause back squat + 4 back squat

Paused front squat
3 sec pause at bottom

5-2-1-2-5 reps

Maximum sit outs in 2 min.
Female -49, minimum 90.

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

EMOM10

A) Pull ups
B) Push ups

Front squat otm 10

Front sqaut 3 x 1 same weight, heavy

every 2:00
4x6

3 Bars WOD
10-9-8-7-6-5-4-3-2-1 of:
Deadlift
Back Squat
Shoulder Press

Timecap 25 min

Weights:
Advanced: 40-50% of max
Beginners: light, technical weights

Aim is to go steady pace all the way, without breaking down the sets. Scaling is important.

5 x 5