WOD

Strength: power snatch

2 RM in 8 min (with a partner)

Metcon: "Jumping the Distance"

(in pairs)

6 rounds (3 each) of

10 push jerks (165/110#)

100' burpee broad jump

Metcon: "Ambidextroyer"

3 rounds of

600m run

12 one-arm DB or KB push presses L (50/35#)

12 one-arm push press R (50/35#)

6 weighted pull-ups (53/35#)

600/500m row

12 one-arm OH walking lunges L (50/35#)

12 one-arm OH walking lunges R (50/35#)

3 Turkish get-ups R (50/35#)

3 Turkish get-ups L (50/35#)

Metcon: "Fisk's Walk-Off"

75 deadlifts (185/125#)

75 wall balls (20/14#)

Accessory work:

2 to 3 rounds of

2 min row, bike, jog, or jump rope

20 sec hollow hold

15-20 banded good mornings

Metcon: "Two-Ring Circus"

15-21-27

Toes-to-rings (sub toes-to-bar)

Back squats (155/105# bar starts from floor)

Plus 75 double-unders after each round

Strength: fatigued back squat

4 RM

Metcon: "Over Swinging"

30 push-ups

30 KB swings (70/53#)

30 box jump-overs (24/20”)

24 push-ups

24 swings

24 box jump-overs

18 push-ups

18 swings

18 box jump-overs

“A Complex to Murder”

5 rounds of

3 power cleans (225/155#)

3 front squats (225/155#)

3 jerks (225/155#)

Optional: "Pinch Me I'm Walking"

200 meter plate pinch walk (35/25#)

Strength: weighted sled push

4 x 8 sec

Metcon: "Blue Chip"

500m row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

---- rest 3 min ----

1 min max cal bike

Metcon: "Inter Eloper"

(in pairs)

Partner 1 run 400m

Partner 2 run 400m

Partner 1 run 400m

Partner 2 run 400m

80 thrusters as a team, 1 works at a time (105/70#)

Partner 1 run 400m

Partner 2 run 400m

Partner 1 run 400m

Partner 2 run 400m

Strength: snatch complex

1 power snatch, 1 full snatch, 1 OH squat

E2MOM, 5x

Metcon: "Get Low Get Tall"

In 2 min

8 squat snatches (135/95#)

AMRAP double-unders

---- rest 2 min ----

3x

Metcon: "Amazing Gobstarters"

50 sit-ups

40 goblet squats (70/53)

30 burpees to plate

40 sit-ups

30 goblet squats

20 burpees to plate

30 sit-ups

20 goblet squats

10 burpees to plate