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Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box JumpsEvery 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 Rounds Each of 3 CoupletsFor time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets
Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split).
5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans5 rounds for time of:
20 Wall Balls (20#/14#)
10 Chest-to-bar Pull-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Row (calories)
Burpee Over Rower
Back Squat 7-5-3Back Squat 7-5-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
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.
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 10 mins: Row, Ball Slams and DeadliftsComplete as many rounds as possible in 10 mins of:
15 Row Calories
12 Ball Slams (30#/20#)
9 Deadlifts (225#/155#)
21-15-9 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
* DB Burpee is Push-up on DBs, DL both DB’s then jump with DB’s at sides
Team WOD: Partner deadlifts, Row and Ball SlamsAs a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)
* Split work on Rower and Ball Slam. One works, one rests.
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows3 rounds for time of:
25 Kettlebell Swings (53#/35#)
20 Medicine Ball Cleans (20#/14#)
15 Knees To Elbows
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pullsFor time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.
FT: Muscle-ups, Thrusters, and RowFor time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
* Sub 2 ring dips to 1 MU