Rope Layups
Rope Climbs
Rope Traverses

5X3 OHS AHAP But good technique

CLEAN COMPLEX

Every 2 Minutes x 5:
1 Mid-Hang Clean + Front Squat

Warm up and work up to a heavy load on the complex. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

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Exposure 5 of 8

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3 x 500m Row

Rest 5 minutes between rows. Max effort on all three pieces.

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5x2@85%

Warmup: (Late start)
10 HR pushups
10 strict T2B

WOD:
3 RFT
20 wallballs (14 lb, mid of stripe Rx)
20 HR pushups
50m farmer's walk (25lb Rx)

7:22 Rx

“Diane”
21-15-9 reps for time
Deadlifts
HSPU

Choose ONE of the following sports

Swim Repeat 200m, recover 3:00 until form/pace deteriorates

Bike Repeat 2M, recover 3:00 until form/pace deteriorates

Run Repeat 800m, recover 3:00 until form/pace deteriorates

Row Repeat 1k, recover 3:00 until form/pace deteriorates

3 x 5

B.
For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.