WOD

5 RFT:

10 Front Rack Lunges [95/65]

21 Burpees

0:00-10:00

Diane

21-15-9

DL [225/155]

HSPU

Rest/Rotate 2 min...

12:00-22:00

Alt EMOM

Odd: 15/12 cals on Erg

Even: 15 Russian KBS [53/35]

Note: Don't get caught up in the 10 minute time cap for Diane, you may not finish in 10 minutes but you still get 2 minutes to rest/rotate.

Strength: Back Squat 4x10 (65-70%)

Accessory: 100 Banded leg curls

Rest 2 min

For Time

30 Thrusters [95/65]

for time:

800m Run

30 Pull-Ups

400m Run

20 Pull-Ups

200m Run

10 Pull-Ups

Strength: Snatch 5 x 3 (70%)*

Accessory: 50 RDL

6 min AMRAP:

6 Hang Power Snatches (50%)

6 Lateral OTB Burpees

*Can be power or squat whichever is the stronger lift for the athlete

Kelly

5 RFT:

400m Run

30 Box Jumps [24/20]

30 Wall Balls [20/14]

WOD 1:

3 RFT

4 strict pull-ups

4 kipping pull-ups

4 C2B

Rest 2 min

WOD 2:

3 Rope Climbs

20 Pistols

2 Rope Climbs

20 Pistols

1 Rope Climb

20 Pistols

Rest 2 min

WOD 3:

400m Farmers Carry [53/35]

Strength: Front Squat - 4 x 10 (65-70%)

Accessory: 50 Lateral Lunges (weighted optional)

Rest 2 minutes...

8 min EMOM

5 Hang Power Cleans + 5 Front Squats [135/95]*

*All 10 reps are EVERY minute for 8 minutes

3 RFT:

80 DU's

40 Ab-Mat Sit-Ups

20 DB Snatches [50/35]

Every 90 sec for 12 rounds:
8 Deadlift (165/125)
15 Slam ball