Back Squat
3-3-3@85%
For time
20 Wall ball (9/6)
15 Overhead squat (40/30)
10 x/arm DB hang snatch (20/10)
9 Handstand push-ups
9 Bar muscle-ups
90 Double-unders
9 Burpee to 10′ high target (8′ for girls)
9 Ground to overhead (50/30)
Snatch
70% x 3, 75% x 3, 80% x 3, 3RM
Every minute on the minute for 12 minutes
1x Deadlift
3x Burpees
5x KB swings
Team WOD
3 players (partition work as desired)
Run 400m (entire team)
150x Box jumps
75x Push press
125x Squats
150x Overhead walking lunge steps
Run 400m (entire team)
Push Press
3-3-3-3-3@80%
10 RFT
3 Snatch (50/30)
10 Wall Ball (9/6)
Deadlift
3-3-3-3-3@80%
3 rounds
1 minute max reps Thruster (60/40)
1 minute max reps weighted pull-ups (10)
1 minute rest
Clean&Jerk
5-5-5@75%
2RFT
Run 800mt
30 Burpees
30 K2E
Back Squat
3-3-3-3-3@80%
5 rounds
25-20-15-10-5
Hand release push-ups
Box jumps
Snatch
5-5-5@75%
3 RFT
15 STOH (50/35)
20 Pull Ups
25 KB Swings (24/16)
Push Press
5-5-5-5-5@75%
20’AMRAP
9 Burpees
12 Snatch (40/30)
15 Wall Ball (9/6)
Deadlift
5-5-5-5-5@75%
27-21-15-9 Reps For Time:
Push Ups
KB Swing (24/16)
Sit Up
Double Under
