In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps) 14lb
• Sumo deadlift high-pull: 75 pounds (Reps) 1 round@55/2@35
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)45lbs
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“1 Bar of Death”

10-9-8-7-6-5-4-3-2-1

Deadlift 125/85

Push Press 125/85

Overhead Squat 125/85

OMFG! I did 125 lbs. on everything. That was one of the toughest workouts I can remember. Deads, and push presses were easy-ish, but following them with OHS was insane. I can barely lift my arms over my head today...shoulder girdle feels like it went through a meat grinder. With the exception of hero WOD's, I don't ever remember taking this long to do a workout. Punishing, humbling, and exhausting are all words that come to mind for this one.

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats
Standing Hamstring Stretch, 1 min
Kneeling Glute Stretch, L 1:30/R 1:30
2x10 Tempo Squats, pick load
200 Seated Banded Leg Curls
Banded Lateral Walk, 2x L 15m/R 15m
-- then --
3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, L 1:30/R 1:30
Roll/Smash Upper Back, 2 mins
2x10 Tempo Strict Press, pick load
35 Ring Rows
2x15 Rear Delt Raises, pick load

Eccentric Bulgarian Split Squats- 6 secs negative and regular return
Tempo Squats- 3 secs lowering and rising
Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
Pec Stretch, 3 mins
Roll/Smash Upper Back, 2 mins
Tempo Strict Press- 3 secs rising and lowering

For time:
100 DU
30 hang clean@50/35kg
100 DU
20 STOH@50/35kg
100 DU
10 Devil press@2x22.5/15kg

EMOM 12':
a) 10 Thruster@40/30kg
b) AMRAP cal row
c) Rest

5x60%
5x65%
5x65%
5x65%

Three sets of five strict ring muscle ups

Build to a Moderate Set of 3

145 min

1.SHSPU
- Abmat + 10 kg plate - 6 reps
- Abmat + 5 kg plate - 3 x 5 reps

2.BMU
- 2
- 3
- 4 x 5
= 25

3.Metcon
A. 3 RFT:
20 cal row
16 pull up
20 cal row
6+6 KB snatch 16 kg

Time: 16.00

B. "Headspace"
4 RFT:
23 cal AB
20 wall ball
17 DB snatch 15 kg
*EMOM 3 BBJO

Time: 27.39

Partner strength wod
In 15min
Build up to 5rm TnG Power clean
+
Partner Workout
15min amrap @60/40kg
5 Power clean
7 Hang Clean
3 Push press
Alternate full rounds

Emom 10
Amrap 20