WOD

Strength: You will have 20 minutes to establish a 3RM Deadlift.

WOD: 12 Minute AMRAP
– 7 Deadlifts (155/105)
– 8 V-Ups
– 9 Ring or Matador Dips

Technique: Power Snatch + Hang Power Snatch **You will have 20 minutes to work on technique for this complex.

WOD: Death By Power Snatch (95/65) 1st Minute 1 Power Snatch 2nd Minute 2 Power Snatches 3rd Minute 3 Power Snatches Etc.

Strength: Floor Press 5-5-5-5-5

WOD: Tabata
– KBS (55/35)
– Ab-Mat Sit Ups
– Double Unders

Skill: 3 Rounds not for time
– 10 Pistols (1 legged squat alternating)
– 10 Hollow Body Rocks
– :45 Plank Hold

WOD: 3 Five Minute AMRAPS
– 5 Squat Cleans RX (135/95) RX+(155/105)
– 10 Burpee Over Bar
**Rest 1:00 Between each AMRAP

Work Capacity:
-800m Run
Rest 2:00
-800m Run
Rest 2:00
-400m Run
Rest 1:00
-400m Run

WOD: EMOM 10
– 6 Push Press (115/75)
– 6 Toes to Bar

Strength: Overhead Squat
3-3-3-3-3

WOD: 12 Minute AMRAP
3-6-9-12-15…
– Overhead Squat (95/65)
– Hand Release Push Ups

Mobility: Shoulder Mobility
WOD: For Time
– 100 Double Unders
– 20 Ring or Matador Dips
– 20 V-Ups
– 75 Double Unders
– 15 Ring or Matador Dips
– 15 V-Ups
– 50 Double Unders
– 10 Ring or Matador Dips
– 10 V-Ups
– 25 Double Unders
– 5 Ring Dips
– 5 V-Ups

Strength/Technique:
– 1 Push Press + 2 Push Jerks + 3 Split Jerks
**You will have 20 minutes to work on this complex and can only increase weight if form is good.

WOD: 12 Minute AMRAP
– 5 Hang Power Cleans (135/95)
– 5 Shoulder To Overhead (135/95)
– 10 Box Jumps (24/20)