WOD – Skill – 12min EMOTM

Even min: 6 HSPU (kipping ONLY) – Rx+ (10 reps) must be unbroken, if you break you stop
Odd min: 8 (4/4) KB Squat Snatch
WOD – 3 Rounds for time
21 Wallballs
15 Ring Dips
9 Shoulder to OH (135, 95) Rx+ (165, 115)
*10min Cap
then…
200m Run – every 2minutes for 5 Rounds
Post fastest and slowest time.

A)
Strength WOD
3 Position Squat Clean Complex – (1 above the knee + 1 below the knee + 1 from the ground)
every 2 minutes perform one 3 stop complex. Increase load every set to the heaviest complex possible; unbroken.
6 sets of 1 complex – 12 minute cap

B)
WOD
Complete for time:
15-12-9
Hang Power Cleans (155, 105)
RUN 200 meters

Rest 5 minutes

Complete for time:
15-12-9
Hang Squat Clean (155, 105)
RUN 200 meters

*20 min cap for both including rest

C)
Complete for Time:
30 Strict L-sit Pull-ups
*6 min cap

WOD – ”Unbroken” 15min AMRAP

20 Double Unders
10 Deadlifts (135, 95) Rx+ (155, 105)
5 Thrusters

*Everything must be unbroken – if you break mid-movement, you must start over from the first rep, after a 20-Burpee penalty

WOD A – 6min AMRAP
Max Air Squats
*buy in – 12 muscle-ups (Rx+ 18 muscle-ups)
~Rest 3 minutes

WOD B – 6min AMRAP
Max OH Squats (115, 85)
*buy-in – 4 Rope climbs (Rx+ 6 Rope Climbs)
~Rest 3 minutes

WOD C – 6min AMRAP
Max DB Man Maker Burpees (40, 30)
*buy in – 10 wall-walks

WOD – The Triple 3

2 Rounds of
1000m Row
100 Dubs
1mile Run

A)
WOD
Complete each round for time:

Round 1

30 Power cleans (135, 95)
30 Toes to Bar
30 KB Walking lunges at the side (35, 20’s) / double reps (two steps = one rep)

Rest until minute 10 then complete for time:

20 Power Cleans (155, 105)
20 Toes to Bar
20 KB Walking Lunges in the Front rack (35, 20’s) / double reps (two steps = one rep)

Rest until minute 20 then complete for time:

10 Power Cleans (165, 115)
10 Toes to Bar
10 KB Walking Lunges in the OH position (35’s, 20’s) / double reps (two steps = one rep)

B)
Extra WORK:
100 sit-ups for time:

WOD
A)
strength WOD
Thruster Ladder – EMOTM – 10 min
1 Thruster
*evey minute increase the weight for 10 min achieving a 1 RM thruster

B)
15 minute AMRAP
6 Front squats (135, 95)
9 KB swings (70, 55)
12 box jumps (24, 20)

WOD:

A)

Complete 2 Rounds For Time:
60 Meters OH Walking Lunges (45, 25)
15 Burpees
30 Push Presses (75, 45)
15 Burpees
150 meters Farmer Carries (70’s, 55’s)
15 Burpees

**must be push press not push jerk

B)

Accumulate 4 min in a combination of these two holds
Hollow Holds (not rocks)
L- Hang from pullup bar

WOD – 4 Rounds on a 20min Running Clock
Every 5 minutes start with a 400m Run, then max rounds of:

5 Hang Power Cleans (155, 105)
10 Wallballs
*post rounds of 5, 10..start new every 5 minutes

~Rest 5min, then…

WOD – For Time

Front squats (155, 105)
*every break perform 35 Dubs

WOD – Strength
Overhead Squat – A set of the following rep counts: 3, 3, 3, 2, 2, 1, 1

WOD – 10min AMRAP
1 Rope Climb (rx + legless)
10 Unbroken Overhead Squats (115, 80) Rx+ (135, 95)
10 Ring Dips

WOD – Midline For Time
30 Strict Toes to Bar
*every time you break, hold side plank

for 30 seconds on each side