Weighted Pull Ups
5-4-3-2-1-1-1-1

Push Ups
4 sets max reps (tempo 31X1)

AMRAP 12 min:
- 15 Deadlifts (40/25 kgs).
- 10 Burpees over the bar.
- 5 Power cleans (40/25 kgs).

E.M.O.M. 12'

► 02 DeadLift
► 04 Burpees
► 08 KB Swing

AMRAP 7 min:

10 x Front rack walking lunges (60/40kg)
10 x S2OH (60/40kg)

Pre WOD:
Find 1RM jerk (145#)
Find 1RM weighted pull up (45#)

WOD:
3 RFT (10 min cap)
7 Push Press (115)
14 box jumps (24")
21 T2B

• PR for Weighted Pull Up
• 2 Rounds + 7PP + 3 Box Jumps

17 Minute AMRAP:
40 Burpess
30 Snatch (#75/#45)

30 Burpees
30 Snatch (#135/#75)

20 Burpees
30 Snatch (#165/#100)

10 Burpees
AMRAP Snatch (#210/#120)

RX until 135# Snatch. Continued remaining time using 75#.

Pre-WOD:
Bench 1RM (225#)

WOD:
11Min Cap - AMRAP
- 3 Muscle Ups (9 Pull Ups / 9 Ring Dips)
- 25 Sit-ups
- 87 Double Unders (87 Singles)

Completed 4 rounds + 9 Pull Ups + 4 Ring Dips. No bands for Pull Ups, No bands for Ring Dips, Singles substituted for Double Unders.

( Wod )

EMOM 14
Even : 1 x Clean & Jerk. Climbing Heavy
Odd : 30 Double Unders

AMRAP 10 min:
- Sit hold on the boxes.
--- punishment: 30 russian twists (9/6 kgs).

3 round