 Strength/Skill:
OverHead Squat 10:00 Emom 2 reps OH Squat Metcon: 100 OH Squats (95/65) Start with 5 burpees and every time the bar is dropped, do 5 burpees. Competitive Bonus: Gymnastic BenchMarks: Find max Chest to Bar Pull ups Rest 5-8:00 Find Max Pull Ups
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 Parter “DT”
10 Rounds for time of: 12 Deadlifts, (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) (Alternate Rounds) Competitive Bonus: 10:00 3 Rep EMOM Stiff Leg Deadlift (MAINTAIN FORM! Don’t worry about going to heavy!)  MetCon:
“Double up ButterCup” 22:00 AMRAP 2, 4, 8, 16, 32, 64, etc Double Unders KB Swings (55/35) Box Jumps V-Ups Competitive Bonus: 10:00 to Find max unbroken Double unders 3x 1:00 Then: Row for Calories Rest 2:00 between rounds Then: 10:00 AMRAP Row for Meters  MetCon:
Jerk (185/135#) 10.9.8.7.6.5.4.3.2.1 Pull Ups 2-4-6-8-10-12-14-16-18-20 Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups. Competitive Bonus: Front Squat 5x5 across  MetCon 1:
5 Rounds: 1 Round Burpee Suicides 1 rope Climb MetCon 2: 5 rounds: Run 400 meters 15 Dumbbell Deadlift Burpees (50/30) Competitive Bonus: Find 5RM Touch and Go Clean Work on smooth transition  1. Back Squats
Back Squat, 7x5 Across 2. Metcon "The Open Test" AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 40 Toes To Bar 30 C2B Pull ups 30 Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups Competitive Bonus: If did not complete WOD, finish, then work on your weakness from above  MetCon 1:
10 – 1 KB Swings (75/55) 1-10 HSPU (10,1,9,2,8,3, etc) 10:00 CAP MetCon 2: Buy in: 100 Double Unders 21-15-9 Hang Clean (135/95) Ring dips Cash out: 20 Burpees Competitive Bonus: Hand Stand Walk for Distnace Hand Stand Push Up Kipping for Depth (If able use Paralletts)  Strength:
Jerk: 2-2-2-2-2-2 MetCon: “Running ANNIE” 50-40-30-20-10: Double Unders Sit-Ups Run 200m at the start of each round Competitive Bonus: 1 Round of Burpee Suicides Rest until 2:00 mark 250m row Rest until 4:00 mark Repeat for 5 rounds  METCON
For time: 1K Row 30 Deads, 185/135 20 Front Squats, 185/135 30 Deads, 185/135 1K Row Skills 7x1 3-Pos. Pausing Snatch Pull - climbing. Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees - looking for vertical shins and chest as high as possible. Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot. Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot. Competitive Bonus: SUMO Deadlift 4-4-4-4-4  "Cindy XXX"
Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Try to complete as many sets as possible unbroken 20:00 MOB WORK Competitive Bonus: Butterfly Pull Ups Chest to Bar ideal 300m Wheel barrow plank hold |
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