4 x 10
1 1/4 DB Split Squat
(1/4 rep comes at bottom of rep before standing back up)

super set with

1 1/4 chin up
(1/4 rep comes at top of rep before coming back down)

(3.5 min rounds + 5 min explanation) 20 min

http://opexfit.com/may-23-2014/

A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus

B. emom – 12mins
odd – 10 wall balls 20/14# 10/9′ target
even – 10 T2B

C. Squat Clean TnG build to a tough double in 10mins
https://www.wodconnect.com/workouts/2rm-clean

+

12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up

Notes:
– speed focus FS
– focus on breathing during wb and T2B
– go for a tough double if feeling it if not shut it down
– record time for workout

2 rounds for time

15 burpees
20 c2b / pull ups
15 burpees
20 power snatch
15 burpees
20 push jerk
15 burpees
20 hang power clean
15 burpees
20 ohs

RX: 50/35kg

4 sets of a 2-position Snatch (a full Snatch immediately followed by a hang Snatch) at 60% of Snatch 1RM

Work in pairs
One minute to perform 5 reps, max possible weight
One minute rest while the other one works

18min sledge push/pull.
3-4 people/sledge, one sits on sledge while two push/pull sledge. change roles every 2min.

Partner WOD

50-40-30-20-10reps of:

Knee-to-elbows
Squats
KB Swings 24/16kg
Deadlift 80/50kg
Box Jumps 61/51cm

21-15-9
Burpee pullup
KB swings 24kg/16kg

5 Rounds on the bike
Max effort:
1 cal
2 cal
3 cal
4 cal
5 cal

At least a 3:1 work to rest

15min

In Order:
2 Slamball Chest Slams
10 KB Swings
10 Jump Squat

2 teams. Next person in line goes when slamball is free.
*Every round add 2 reps onto chest slams.

15 min AMRAP circuit
18 min