Main – WOD
Bench Press (3×6)
Bench Press (1x Max reps at 75% of last set)
Metcon (Time)
100 Double unders
5 clean/ jerk 205#/143#
75 Double unders
5 clean /jerk 185#/ 130#
50 Double unders
5 clean/ jerk 165#/ 118#
100 Double unders
5 clean/ jerk 205#/143#
75 Double unders
5 clean /jerk 185#/ 130#
50 Double unders
5 clean/ jerk 165#/ 118#
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
5 RFT
50 Squats
100 Double unders
TABATA
10m Sprint
Whip ups
V-ups
Ring Rows
15min AMRAP
3 High Hang Power Clean 185/135
5 Front Squat 185/135
5 Box jumps 24/20
9min AMRAP
5 Burpees
25 Double unders
Max Height
2 Minute drills:
Squats
KB Swings
10 rounds:
100m Sprint
3 HSPU
3 RFT:
800m Run
5 Power Cleans 205/150
5 Front squats 205/150
5 Push Jerk 205/150
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOTM 4 Burpees, yes this means the 1st minute as well
Men’s 95#/ Woman’s 65#