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Power cleans, double unders and rope climbs

Warm up
3x
Runway lunges
1 EB Power clean
2 EB Hang power cleans
3 EB Hi hang power cleans

WOD
13 Minute AMRAP
9 Power cleans RX-135/95lb (61/43kg) ADV-155/105lb (70/47.7kg)
30 double unders
2 Rope climbs.

Strength/Skills
50, 40 or 30 Strict CTB for time. (12 minute cap).

Open wod 15.5

Warm up
3x
10 Cal Airdyne
5 EB clusters

WOD
27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.


Rest up

WOD
Rest.

Dead ball over shoulder, hurdles and prowlers

WOD
Partner wod
20 Minute AMRAP
16 Dead ball over the shoulder
16 PVC Hurdles 20"
4x Prowler push 20/10kg (2 each).

Deadlifts, shoulder to overheads and burpees.

Warm up
3x
100m run
5 EB Stiff leg deadlifts
2 EB Strict press
2 EB Push press
2 EB Push jerk.

WOD
3x5 Minute rounds
Round 1
5 Deadlifts RX-95/65lb (43/29kg)
5 STO
5 Burpees

Rest 2 minutes

Round 2
4 Deadlifts RX-115/75lb (52/34kg)
4 STO
4 Lateral bar burbees

Rest 2 minutes

Round 3
3 Deadlifts RX-135/95lb (61/43kg)
3 STO
3 Burpees to 6" target.

Strength/Skills
Double under flight simulator
7 Minutes
5-10-15-20-25-30-35-40 and so on.
Sets must be unbroken to move onto the next round.

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