Category: Beyond the Whiteboard

FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins

AMRAP 20 mins: Run, Muscle-ups, Run and Wall Balls

Complete as many rounds as possible in 20 mins of:
Run, 100 m
4 Muscle-ups
Run, 100 m
16 Wall Balls, 20/14 lbs

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

4 RFT: Overhead Squats, Alt leg V-ups, and Burpee Box Jumps

4 rounds for time of:
15 Overhead Squats, 75/55 lbs
15 Alternating V-ups
15 Burpee Box Jumps, 24/20 in

Deadlift 3RM

Log your best Deadlift 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

FT: Rows, Deadlifts and Run

For time:
Row, 1000 m
40 Deadlifts, 225/155 lbs
Run, 800 m

Thruster 5-5-5

Thruster 5-5-5

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

5x AMRAP 3 mins: Bike Cal, Alt DB Snatches, and C2B Pull-ups

For 5 cycles:
AMRAP in 3 mins of:
9/6 Bike Calories
9 Alternating Dumbbell Snatches, 50/35 lbs
6 Chest-to-bar Pull-ups

Rest 3 mins between each cycle.
For each cycle continue the AMRAP.

Team WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 600 m
50 Hang Power Snatches, 75/55 lbs
50 Pull-ups
Row, 600 m
40 Hang Power Snatches, 75/55 lbs
40 Pull-ups
Row, 600 m
30 Hang Power Snatches, 75/55 lbs
30 Pull-ups
Row, 600 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups

Solo WOD: FT: Rows, Hang Power Snatches, Pull-ups

For time:
Row, 300 m
25 Hang Power Snatches, 75/55 lbs
25 Pull-ups
Row, 300 m
20 Hang Power Snatches, 75/55 lbs
20 Pull-ups
Row, 300 m
15 Hang Power Snatches, 75/55 lbs
15 Pull-ups
Row, 300 m
10 Hang Power Snatches, 75/55 lbs
10 Pull-ups

Pt.2: EMOM for 6 mins: Power Clean + Hang Power Clean

1 Power Clean + Hang Power Clean, pick load

Every 1 min for 6 mins.

Pt. 1: 5 RFT: Power Cleans and Wall Balls

5 rounds for time of:
10 Power Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs

E3MOM for 18 mins: Rows, Deadlifts, and Double Unders

Every 3 mins for 18 mins do:
Row, 250/225 m
5 Deadlifts, pick load
30 Double Unders

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

Back Squat 2-2-ME

Back Squat 2-2-ME

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

Chipper: Box Jump Overs, KB Goblet Squats, HR Push-ups, Ring Dips and HSPU

For time:
40 Box Jump Overs, 24/20 in
40 Kettlebell Goblet Squats, 70/53 lbs
40 Hand Release Push-ups
30 Box Jump Overs, 24/20 in
30 Kettlebell Goblet Squats, 70/53 lbs
30 Ring Dips
20 Box Jump Overs, 24/20 in
20 Kettlebell Goblet Squats, 70/53 lbs
20 Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Row

Dumbbell Bench Press 8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU

For time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings, 70/53 lbs
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups

Overhead Squat 4-4-4-4

Overhead Squat 4-4-4-4

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

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)