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Double unders, cleans and back squats

Warm up
3x
100m Run
7 KB SDHP
7 BWS

Strength/Skills
15 Minutes to find your 20 rep max hang squat clean.
Refer to 11.03.14

WOD
For time
75 Double unders
Then
3x
20 Power cleans RX-115/75lb (52/34kg) ADV-135/95 (61/43kg)
20 Back squats
Then
75 Double unders.


Rest up

WOD

Rest.

Partner up

WOD
Partner wod
25 Minute AMRAP
While one partner completes a 100m overhead plate carry 25/15lb the other will AMRAP the following
5 Chest to bar pullups
10 Shoulder to overhead 95/65lb (43/29kg)
10 Bar push ups.

Deads, front squats, burpees and runs

Warm up
3x
20 Mountain climbers
7 KB Stiff leg dead lifts
5 KB Goblet squats

WOD
For time
21-15-9-6
Dead lifts RX-135/95 (61/43) ADV-155/115 (70/52)
Front squats
Burpees
then
800m Run.

Rest exactly 3 minutes
Then
15-12-9-6
Deadlifts RX-155/115 (70/52) ADV-185/125 (84/56.8)
Front squats
Burpees
Then
Run 800m.

30 Minute cap.

Note: Score = Total time.

Strength/Skills
General skills.

Ground to overheads and wall balls

Warm up
3x
Runway tiger crawls
7 EB Power cleans
5 EB Thrusters

WOD
For time
10 Ground to overhead RX-185/115 (84/52) ADV-215/135lb (97.7/61.3)
60 Wall balls 20/14lb
10 Ground to overhead.

Note: If modifying the weight for the wod you should not be able to do more then 2 reps per minute or you have made it too light.

20 Minute cap.

Strength/Skills
5x5 Def dead lifts
3x10 Double KB bent over rows.

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