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Complex and runs

Warm up
3x
100m Run
7 KBS
7 EB Behind the neck push press

WOD
5x
3 Push press RX-135/95lb (61.3/43kg) ADV-165/125lb (75/56.8kg)
6 Push jerk
9 Split jerk
300m Run.

25 Minute cap

Rest 5 minutes

Strength/Skills
15 Minutes to work up to a heavy split jerk (racks)

Thrusters and pullups/chest to bar

Warm up
3x
Runway tiger crawls
7 EB Strict press
7 EB Front squats

WOD
12 Minute AMRAP
Thrusters RX- 105/75lb (47.7/34kg) ADV-115/85lb (52.2/38.6kg)
EMOM Beginning at 1 minute mark
RX-3 pullups ADV-3 CTB

Rest 5 minutes

Strength/Skills
Odd/Even x 12
Odd= Wall walks
Even = Strict controlled ring rows.

Rest up

WOD
Rest.

Dead ball lunges, rope climbs and power cleans

WOD
Partner wod
0:00-10:00
Max rep dead ball lunges
One partner works while the other completes a 200m run.

Rest 1 minute

11:00-21:00
Max rep rope climbs
One partner works while the other completes a 200m run.

rest 1 minute

22:00-32:00
Max rep power cleans 95/65lb (43/29.5kg) 115/75lb (52.2/34kg)
One partner works while the other completes a 200m run.

Note: Scored as 1 combined rep total.


Front squats and ring dips

Warm up
3x
Runway inchworms
8 EB Front rack lunges
7 Pushups

WOD
8 Minute ladder
1 Front squat RX- 115/75lb (52.2/34kg) ADV- 155/115lb (70.45/52.2kg)
1 Ring dip
2
2
3
3
and so on.

Rest 2 minutes.

8 Minute ladder
1 Front squat RX-135/95lb (61.3/43.1kg) ADV-185/135lb (84/61.3kg)
1 Ring dip
2
2
3
3
and so on.

Note: Scored as one continuos ladder.

Rest 5 minutes

Strength/Skills
EMOM x 8
2 Dead lift + 1 Hang squat clean + 1 Hi hang power clean.
(score is heaviest completed complex).


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