Author: snoridgecf

Team WOD: AMRAP 22 mins: Muscle-ups, Hang Power Cleans, Shoulder-to-Overheads, and Box Jump Overs

Complete as many rounds as possible in 22 mins of:
1 Muscle-up
2 Hang Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
4 Box Jump Overs, 24/20 in

Solo WOD: AMRAP 13 mins: Muscle-ups, Hang Power Cleans, Shoulder-to-Overheads, and Box Jump Overs

Complete as many rounds as possible in 13 mins of:
1 Muscle-up
2 Hang Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
4 Box Jump Overs, 24/20 in

Back Squat 10-8-6-4-2

Back Squat 10-8-6-4-2

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

3 RFT: Back Squats, Burpees and Run

3 rounds for time of:
10 Back Squats, 155/95 lbs
10 Burpees
Run, 200 m
Rest 1 min

Alt EMOM 10 mins: HS Walk and Double Under Practice

Every 1 min for 10 mins, alternating between:
Handstand Walk Practice, 30 secs
Double Under Practice, 30 secs

3 RFT: Run, Single Arm DB Devil Press, and Rope Climbs

3 rounds for time of:
Run, 400 m
18 Single Arm Devil Press, 50/35 lbs
3 Rope Climbs, 15 ft

Squat Snatch 1-1-1

Squat Snatch 1-1-1

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

3 RFT: Overhead Squats, Toes-to-bars and Handstand Push-ups

3 rounds for time of:
30 Overhead Squats, 75/55 lbs
20 Toes-to-bars
10 Handstand Push-ups
* Scale HSPU to Box Pike or DB/KB Press

Bench Press 3-3-3

Bench Press 3-3-3

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

AMRAP 15 mins: KB Swings, Pull-ups, Push-ups and Run

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings, 70/53 lbs
7 Pull-ups
7 Push-up (hand release)s
Run, 100 m

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb, 5 m
20 Double Unders

Alt EMOM 12 mins: Strict HSPU and DB Bent Over Rows

Every 1 min for 12 mins, alternating between:
5 Strict Handstand Push-ups
7 Dumbbell Bent Over Rows, pick load

3x 5 mins RemReps: Walking Lunges, Sit-ups, Row and Farmer Carry DB Walking Lunges

In 5 mins do:
Walking Lunge, 200 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories
— Rest 5 mins —
In 5 mins do:
Dumbbell Walking Lunge, 50/35 lbs, 100 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories
— Rest 5 mins —
In 5 mins do:
Walking Lunge, 200 ft
50 AbMat Sit-ups
max reps in remaining time Row Calories

Pt. 1: Alt EMOM 21 mins: Run, Clean & Jerks, and Muscle-ups

Every 1 min for 21 mins, alternating between:
Run, 100 m
5 Clean & Jerks, 135/95 lbs
3/2 Muscle-ups

Pt. 2: EMOM for 5 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 5 mins.

Sumo Deadlift 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3 RFT: Rows, Deadlifts and Box Jumps

3 rounds for time of:
Row, 500 m
12 Deadlifts, 225/155 lbs
21 Box Jumps, 24/20 in