AFAP (As Fast As Possible)
30 Muscle Ups

Don’t worry if you can’t perform a Muscle Up. We also have a scaled version.

5 x 3 of (1 Front Squat + 3 Jerk Dips) (heavy, but not max and fails)

(so each set has 12 reps, 3 squats total and 9 Jerk Dips total.)

20m walking lunges
30 abmat sit ups
20 m walking lunges
30 kb swings 24kg/16kg
20m walking lunges
30 arch body rock
20m walking lunges
30 floor wipers 60kg/45kg

8 sets of:

20s. Of hollow hold
10s. Rest

In teams of 2 alternate sets to complete 4 each of:

50 DU
400m Run

PartnerWOD

1) From 0:00-6:00
100 Wall Balls
20 TTB
2) From 6:00-12:00
125 Wall Balls
30 TTB
3) From 12:00-20:00
140 Wall Balls
40 TTB

rest until the clock hits 20:00
then:

120 KB Snatches 24/16kg for time!

Each 90s: Halting Clean Deadlift + Clean Pull + Hang Squat Clean + Front Squat, 2+2+2+1 reps

10 min EMOM 5 x deadlift @ 60%

Partner WOD
50-40-30-20-10 reps of:
Knee-to-elbows
Squats
KB Swings 24/16kg
Deadlift 80/50kg
Box Jumps

(monster 7/2015)

10min E2MOM

8 x Clean deadlift