Strict Pull-ups : Max Set & "FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

Strict Pull-ups : Max Set

A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press

"FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Front Squat 5-5-3-3-1-1-1 & 5 RFT: Squat Cleans and Kettlebell Swings

Front Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.

5 RFT: Squat Cleans and Kettlebell Swings

5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.

Snatch 2-2-2 & Chipper: Wall Balls, 400 m, Push-ups and 5 more

Snatch 2-2-2

Snatch 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.

Chipper: Wall Balls, 400 m, Push-ups and 5 more

For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs

Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.

Squat Cleans, Front Squats & EMOM: Rope Climbs and Ascending Front Squats

Squat Cleans, Front Squats

Squat Clean + 1 Front Squat
1-1-1-1-1

Use this complex to warm up for a heavy front squat.

EMOM: Rope Climbs and Ascending Front Squats

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1 & AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)

Deadlift 5-5-5 & Barraza

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.

Barraza

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.

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