1k Row
Clean and jerk 10×1. Skill work, gymnastics Row 1k for the board
WOD
20 cal row 30 burpees 40 db g2o (45/35) 50 t2b 100 ft. Oh walking lunge (45/25 plates)
13.2
Clean pull 5×3 100% or more Then 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to
AMRAP
Warm up 400 meter run 3rnft 5 medball cleans 10 push-ups 5 pull-ups strict 5 pull-ups Kipping Strength front squat 3×5@80percent 12 min amrap 200 meter run 12wall balls 20/14 9 db ground to overhead
Open Gym
Open Gym
7min AMRAP
10×1 snatch Gymnastics skill work 7 min AMRAP 10 deadlift (185/135) 10 Bar over burpees ( no hip open requirement on burpees) No RX up or ct allowed (we want cardio!!!)
21-15-9
10×1 clean and jerk 21-15-9 Thrusters (95/65) Toes to bar
Partner WOD
Gymnastics skill work Then Partner WOD 100 double unders 90 sit-ups 80 lunges (each leg is one) 70 calorie row 60 box jumps 50 shoulder to overhead (95/65) 40 wall ball 30 power cleans