One arm Row w/ DB or KB

4 x ( 8 + 8 ) AHAP

SO 2:30

AMRAP 18 With Partner
Row 21/15 Calories
10m Hanstand Walk / 5 Wall Climb
12 Wallball 20/14p
IGYG

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(20)
Choose your own or make up a workout

Finisher
50 kneeling crunch
1:00 quad stretch

Toilsome
"involving hard or tedious work."

Pre-WOD:
Work up to a heavy squat clean complex
- Clean from ground
- Clean from hang position
- Clean from high hang position and jerk
Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

WOD - For Time:
- 1000M Row or Run
- 40 Hand Stand Push Ups
- 30 Front Squats
- 20 Lateral or Bar Facing Burpees
- 10 Shoulder to Overhead

Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.

30 rounds:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Power clean & clean
2 sets @ 70% of max clean
2 sets @ 75% of max clean
1 set @ 80% of max clean

Paused snatch - 2 sec pause at the mid-thigh
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%

Back squat
2 @ 60%
2 @ 70%
2 @ 80% x 2

Optimal accessories
5 x 5 strict pull ups (banded if needed)
3 x 10 DB bent over row
3 x 1 min plank

Amrap 15 of
25 du
20 front rack launges 50 KG
15 c2b
10 dumble snatch 30 kg

Banded Pushdowns: 2:00 x max reps.
+
- Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.
- Hip ER Pails/Rails

CF
6 Circle Runs 25 lbs
6 Push Press 135 lbs
12 Steps Ups 25 lbs
150 Jump Rope Singles

4 Circle Runs 50 lbs
4 Push Press 155lbs
8 Step Ups 50 lbs
100 Jump Rope Singles

2 Circle Runs 75 lbs
2 Push Press 175lbs
4 Step Ups 75 lbs
50 Jump Rope Singles

Finisher
50 Banded Shoulder Flys

BC
Emom 10
Min 1 - 5 Reverse Banded Deadlift
Min 2 - 50 Jump Rope Singles

50 Burpee Hammer Curls
(every time you stop 1 circle run)

Core Lifts:
Snatch 6x3
Jerk Drive Drill 4x5
Front Squat 3x10

MasterWOD Auxiliary:
4 Rounds
250M Row or Run
30 Double Unders