5 rounds for time
3 muscle snatch 50/35
5 muscle ups
200m run

B: Dips 5-4-3-2-1@75-80-85-90-95%

WOD:

12 min Amrap:

• 9 x OHS (50/35kg)
• 9 x C2B Pull-ups

• 9 x KB Swings (24/16kg)
• 15 x OHS (50/35kg)
• 15 x C2B Pull-ups

• 15 x KB Swings (24/16kg)
• 21 x OHS (50/35kg)
• 21 x C2B Pull-ups

• 21 x KB Swings (24/16kg)

10!
push press 50kg/35kg
weighted pull up 10kg/5kg

4 rounds;

A1) Power Clean + Front Squat x 5-6
Rest 60s
A2) Mixed Grip Pull-Up x 2 weighted + 2-4 unweighted.
Rest 60s

• Pull-up do 2 with DB between feet and then drop DB for the extra reps.

4 x 75%

Before your squats, core Primer

4 Point beast
3 Point beast per side
2 Point beast per side

20s on 10s off x2
If prescribed variation is not available to you add a point of contact, do not drop down to knees.

5 min
7 min with explanation

WOD:

3 rounds for time:

• 100 x DU
• 21 x Push-Ups
• 12 x Pull-ups

For Time:
- 50 x barbell overhead walking lunge (40/30KG)
- 40 x TTB
- Row 50 Cal

touch and go, no bounce
superset with:
DB Strict Overhead Press 10-6-4-6-10

3.5min rounds
20min