Strength

Back Squat

1-1-1-1-1-1-1-max reps 70%

WOD

In pairs:

1-2-3-4-5

KB snatch left
KB snatch right
Bar Muscle-Ups

*KB snatch is as heavy as possible

AMRAP 16mins
2-4-6-8....kipping pull up
1-2-3-4....Squat Clean @70/47kg
score : total reps

3 Rounds for time (30-20-10reps):
Row
T2B
KBS (US) 32/24kg

1st rnd 30 each, 2nd rnd 20 each and 3rd rnd 10 reps each.

• Rest 90sec btw sets

Banded Pushdowns: 3 x 30-50. Rest 30s.

On the 0:00-03:00 Run 500m, AMRAP DB hang C&J alt. (10-15/15-22,5kg)
On the 6:00-09:00 Row 500/450m, AMRAP MU / bar MU / C2B / pull-up
On the 12:00-15:00 Run 500m, AMRAP T2B / K2E
On the 18:00-21:00 Row 500/450m, AMRAP DB walking lunges (7-15/10-22,5kg)

*80% effort

Score the total reps of AMRAPs.

3-4 Back squat @60-70% 1RM

Warm up(0:00-10:00)
200 Meter Run

:30 Seconds – Lateral Hops over Barbell 
1 Minute – Active Samson 
:30 Seconds – Knuckle Drags 
1 Minute – Active Spidermans 
:30 Seconds Air Squats 
1 Minute – Cossack Squats

200 Meter Run

followed by…

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(10:00-15:00)
Down dog w/dog pedal 1:00 min
Pigeon pose-1:00 min each side

Skill/Teach(15:00-35:00)
Double Unders
Lunge
Deadlift

Run through(35:00-40:00)
15 double unders
30' walking lunge
5 deadlifts(lighter weight)

then
15 double unders
30' walking lunge
5 deadlifts(workout weight)

Metcon(15)
"Walking Dead"
AMRAP 15 
60 Double Unders 
150’ Walking Lunge 
15 Deadlifts (225/155)

Opt(12)
5x100m hill sprint
5x50m sprint
1600m walk/run
5x1 clean

Finisher
30 cuff iso
1 min sh distraction per
60 abs
2 min hamstring stretch

3 rounds
10m HS walk
10 sitting leg raises
20+20 side crunches
10 ring dips

Warm up(0:00-8:00)
Quad Stretch 
Knee to Chest 
Solider Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
3 Air Squats + Broad Jump 
Toe Walk 
Heel Walk 
Side Shuffle 
High Knees 
Butt Kickers

followed by…

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Mobility(8:00-10:00)
Pvc pass through-1:00
Down dog w/foot pedal-1:00 min

Skills/teaching(10:00-25:00)
Burgener warm up
Down and up
Elbows high and out
Muscle snatch
Snatch lands
Snatch drops
Hang power snatch
With Empty Barbell:
3 High Hang Power Snatches 
3 Hang Power Snatches 
3 Power Snatches

Run through(25:00-35:00)
Take 3 minutes to climb to opening weight then:

50 Meter Run 
5 Calorie Bike 
5 Snatches (75/55)

50 Meter Run 
4 Calorie Bike 
4 Snatches (95/65)

50 Meter Run 
3 Calorie Bike 
3 Snatches (115/80)

Metcon(25)
“All Fours” 
AMRAP 4:00, rest 4:00:
400m run
27/20 Cal bike
Max power snatches (75/55)

AMRAP 4:00, rest 4:00:
400m run
21/15 cal bike
Max power snatches (95/65)

AMRAP 4:00, rest 4:00:
400m run
15/10 cal bike
Max power snatches (115/75)

Options(12)
5x50m sprint
5x100 hill sprint
1600m walk/run
4x1 snatch

Finisher
30 w raise
30 over unders
60 bicycles
60 rtw
2 min hamstring stretch