WOD
30 – 20 – 10
Push up
Wall ball
KB swing

SHOULDER PRESS

4 x 3 80 %

21-15-9-6-3
Front squat 80/55kg
Burpees
HSPU

SHOULDER PRESS

3 x 7 (70 %)

With partner for time:

Row 2000m
Row 1500m
Row 1000m
Row 500m

You go, I go.

A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B.
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

For Time:
3 Rounds of

• Row 1000 m
• Wall Walk x 10

For time:
1200m run
9 Toes to bar
9 Burpees
800m run
15 Toes to bar
15 Burpees
400m run
21 Toes to bar
21 Burpees

Running can be subbed with 1500-1000-500m rowing.

5 minutes AMRAP

jump squats x 10
Burpees x10

7 minutes

For Time
10 x Burpee
10 x Deadlift (100/80kg)
20 x Burpee
10 x American swing (32/24kg)
30 x Burpee
10 x CTB