WOD

Metcon: "The Hangover 2"

(in pairs - one works, one rests)

150 hang DB power snatches, alt arms (50/35#)

100 burpee box jump-overs (24/20")

75 power cleans (135/95#)

50 front squats (135/95#)

25 strict ring dips

Strength: strict pull-up

3 reps E2min, 3x

Metcon option 1:

2-mile run

Metcon option 2:

5/4-mile bike

Metcon option 3: "Blending In"

1-mile run

2.5/2-mile bike

Accessory work:

3 sets of

10 seated/banded lat press downs w/ 10-sec hold at thighs (last rep)

10 ring rows

Metcon: "Jacked and the Beanstalk"

5-4-3-2-1

Front squats (225/155#)

Rope climbs

Box jumps (double reps) (36/30")

Metcon option 1: "Mama Said"

10-9-8-7-6-5-4-3-2-1

DB shoulder presses (45/30#)

Bench presses (155/105#)

Hang power cleans (155/105#)

Metcon option 2: "No Mo"

10-9-8-7-6-5-4-3-2-1

DB shoulder presses (45/30#)

Strict ring dips

Hang power cleans (155/105#)

Accessory work (untimed):

3 rounds of

30 sec bar hang (o-hand grip, thumbs wrap)

20 band triceps pushdowns

Strength: deficit deadlift

3 reps E3min, 5x

Metcon: Tabata jumping lunges

8 sets of 20 sec AMRAP, 10 sec rest

Strength: split jerk

E2min 3-3-2-2-1-1-1-1

Metcon: "K2"

0 min: 1k row

6 min: 50 burpees + 50 sit-ups

12 min: 1k row

Accessory work: 10 sets of

3 hollow rocks + 1 plate transition

3 sets of 5 pike push-ups + 5 push-ups

Metcon: "Badger"

3 rounds of

30 squat cleans (95/65#)

30 pull-ups

800m run

Metcon: "Sled Rover"

(in teams of 3 - 1 works, 2 rest)

5 rounds each of

10 shoulder-to-overhead (165/110#)

250m row or 8 empty sled pushes

Strength: hang power clean

5 E2min, 4x

Metcon: "KB&J"

5 rounds of

10 double KB front squats (53/35#)

15 KB swings

20 box jumps (24/20")

Accessory work:

Pike handstand walk around box

2 rotations in each direction

Strength 1: shoulder press

1 E3min, 5x

Strength 2: push press

1 E3min, 5x

Strength 3: push jerk

1 E3min, 5x