Part 1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Push or Split Jerk (off the rack)

Part 2. AMRAP 15:00 MINUTES
500/400m Row
*10 Hand Release Push-Ups*
7 Jerks (135/95)
*Increase by 5-Reps Every Round for pushups, only*
**Option for Push or Split
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

For Time
48 Single DB Box Step Ups (50lbs/35lbs)
22 Chest to Bar Pullups
78 Wallballs (20lbs/14lbs)
15 Devil Press (50lbs/35lbs)
22 Chest to Bar Pullups
48 Single DB Box Step Ups (50lbs/35lbs)
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Part 1. 6-6-6* Tempo Front Squats (32X1)
*Start Light and build to Moderate weight.

Part 2. ON A 6:00 RUNNING CLOCK…
1 ROUND FOR TIME
600m Run
30 Front Squats (115/75)
-Rest Remaining Time-
ON A 6:00 RUNNING CLOCK…
2 ROUNDS FOR TIME
300m Run
15 Front Squats
-Rest Remaining Time-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS FOR TIME
100m Run
7 Front Squats
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Part 1. 4 SETS*
8-10 Strict Hanging Toes to Something
Into…
:15-:30 Tuck Hold or L-Sit*
*To be completed on parallettes or a stack of plates.
-Rest as needed b/t sets-

Part 2. AMRAP 15:00 MINUTES
20 Burpees
10 Toes to Bar
16 Box Jump Overs (24/20)
8 Toes to Bar
12 Alt. DB Suitcase Lunges
6 Toes to Bar
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Part 1. 6-6-6* Tempo Deadlift (1031)
*Start Light and build to Moderate weight.
*Every 2:00 Minutes perform a set.

Part 2.
In Teams of 2-3:
6 Rounds each of (Waterfall format)
8 Deadlifts (205/145)
16 KB Swings (53/35)
25/20 Cal BikeERG

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Part 1. 4 SETS*: 1 Push Press + 2 Push Jerks
*Start Moderate and build to a moderate-heavy weight.
-Rest as needed b/t sets-

Part 2. FOR TIME
50 DB Shoulder to Overhead (50/35)
800m Run
50 DB Shoulder to Overhead
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Part 1. 4 Sets* 1 Hang Power Clean + 2 Hang Squat Cleans
*Start Moderate and work to a moderate-heavy weight.
-Rest as needed b/t sets-

Part 2. Every 4:00 Minutes for 4 sets complete the following:
35 Double Unders
10 PullUps
8 Hang Squat Cleans (135/95)
10 Pullups
35 Double Unders
-Rest with Remaining Time-
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Todays WOD will be discussed during classes 🙂