EMOM x10

1) 3-10 ttb
2) 10-20 sit up

AMRAP 9
3 Wall Walks
6 Single Arm Devils Press 22,5/15kg
12 Box Jumps

RX
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @140/90kg + 12 Strict Handstand Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down @60/50cm
MIN 3 - Rest

SCALED
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @moderate/heavy + 8-12 Pike Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down or Step Ups
MIN 3 - Rest
RPE 8

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-

Deadlift
5-4-3-2reps
Start Moderate-Heavy and build up to or beyond the workout weight.
RPE 8

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 2min

B. In a 8min window
Run 300m together
+
Max Cal in the remaining time

rest 3 min

C. AMRAP 26
100 Squats
90 Sit-ups
80 KB Swings
70 Back Extensions
60 Pushups
50 Toes-to-var
40 DB Snatches
30 Handstand Pushups
20 Pullups
10 Wall Walks

FOR TIME
30 Hang Squat Cleans @ moderate

• Pick a weight that makes sets of 3-5 realistic, but challenging!
• RPE 9
• Video https://vimeo.com/844332428?share=copy

1) Hang Squat/Power Clean
1x5 @60%
1x3 @65%
3x2 @70%
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 6-7.

2) Below the Knee Pulls
3x5 @ 80%
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8.

Every 2:00 for 10 sets:
1 snatch

Scaled WOD
For load:
Every 2:00 for 10 sets:
2 snatches

5 x Snatch Grip Push Press + 1 Overhead squat

3 x 4:00 AMRAPs; Rest 2:00 Between
A)
5 x Squat Cleans @ 60/43kg
10 x Bar Facing Burpees
B)
10 x Power Cleans @ 60/43kg
10 x Kipping Pull-Ups
C)
15 x Box Jumps Step Down @ 60/50cm
30 x Wall Balls @9/6kg

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls @ BW or light weight
5/5 Single Leg RDLs @ BW or light weight
Rest As Needed b/t Sets