Skill:  

1) TTB

2)DU

 

Cond: 3RFT

20 DB GTOH 50/30

20 SA OH DB Lunges 50/30

 

 

Strength: Strict Press

10 x 1 @ 95% every 90 secs

 

Cond:  EMOM 20 

5 rounds

1) Row 15/12

2) Bike 10/8

3) Burpee 12/10

4) Box overs 12/10

*Goal – maintain reps for every minute 

 

Strength: Front Squat

10 x 1 @ 95% every 90 secs

 

Cond:  AMRAP 10

1 Pull ups
2 Push ups
3 Air squats,

2 Pull ups
4 Push ups
6 Air squats,

3 Pull ups
6 Push ups
9 Air squats…

Strength: Deadlift 

10 x 1 @95% every 90 secs 

 

Cond:  For Time (20 min Time Cap)

21-15-9

DL 155/105

HSPU

400m Run

Scale: load, technique and run distance 

Oly: Jerk

10 rounds x 1 @ 95% every 90 secs

 

Cond: “Macho Man”

AMRAP 18

Partner Wod – YGIG

 

3 Power Cleans (185/125)

3 Front Squats

3 Jerks

Strength: OHS

10 @ 95% every 90 secs

 

Cond: AMRAP 8

10 Ring dips

20 KB swings (American)

40 DUs

*Substitute tuck jumps or mountain climbers for DUs

Strength: DB Lunges 4 x 12

 

Cond: 4RFT

14 DB Thrusters (7 ea. side) 50/30#

14 TTB

Strength: 3 Rounds

1) ME Strict Pull ups

2) 10 BB Low Rows @ heavy load for 10

 

Cond: AMCAP (As many cals as possible)

*10 Seconds after each round to reset monitor

1) EMOM 7

Row Cals

— 2 Min Rest — 

2) EMOM 7

Bike Cals

*Choose how many Cals you will do each minute.  Lowest round is your score.  Two scores will be recorded.  

10 Rounds @ 95% every 90 secs

 

9 Burpee box jump overs

6 HSPU

3 Squat Cleans 185/105

*If remaining time = ME Wallballs 20/14

10 rounds @ 95% every 90 secs

 

Min 1: 1 Deadlift 185/125, 1 Pull up

Min 2: 2 Deadlifts 185/125, 2 Pull ups

Min 3: 3 Deadlifts 185/125, 3 Pull ups …