Push Press 2-2-2-2-2-2 Across Weighted Dips 3×5 Increasing 12-9-6 for time of: Hang Power Clean and Jerk 60/40 Dumbbell Squat Snatch 25/15 Post load and time to the whiteboard.
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Back Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
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Rest Day
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Partner WOD Complete 5 rounds for time of: 350m Partner Run 30 Double Unders 12 Sumo Deadlift High Pulls 40/30 10 Wall Balls Post time to comments.
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Push Jerk 1-1-1-1-1 (Increasing) Seated Dumbbell Press 5-5-5-5 (Increasing) For Time: 45 Chest to Bar Pull Ups then 4 rounds of: 9 Squat Cleans 60/40 12 Bar Facing Burpees Post load and time to the whiteboard.
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Back Squat Every 2 minutes 2 reps for 5 sets (Increasing) For Time: 20 Toes to Bar 20 Hang Power Snatches 45/30 40 Dumbbell Thrusters 20/12.5 20 Hang Power Snatches 45/30 20 Toes to Bar Post load and time to the whiteboard
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For Time: 2 rounds of: 300m Run 25 Burpees 15 Box Jumps Then 2 rounds of: 300m Run 15 Kettlebell Swings 24/16 15 Box Jumps Then 2 rounds of: 300m Run 25 Burpees 15 Kettlebell Swings 24/16 Post time to the whiteboard.
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Hang Power Snatch + Power Snatch Every 90sec for 8 sets Complete as many rounds as possible in 12 minutes of: 15 Wall Balls 10 Deadlift 80/55 5 Deficit Handstand Push Ups Post load and rounds to the whiteboard
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Front Squat 5 x 3 (Pause 4 secs) Increasing For Time: 7 Muscle Ups 10 Clean and Jerks 60/40 50 Double Unders 7 Muscle Ups 10 Thrusters 60/40 50 Double Unders 7 Muscle Ups 10 Clean and Jerks 60/40 50 Double Unders Post load and time to the whiteboard
CONTINUE READINGRest Day
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