10 min AMRAP
Friday. Clean and Jerk – 15 min to find heavy single Then once clean and jerk EMOM for 10 min at 85% of heavy single 10 min AMRAP 10/10/10 10 lunges in front rack
6 min AMRAP
Snatch – 10 min to find heavy single Then one snatch EMOM for 10 min at 85% of heavy single 6 min AMRAP OHS 95/65 x 10 1 rope climb
3 Rounds for Time
Front squat 3×5@80% 3 rft 400 m run 10 thrusters 135/95 20 push-ups 30 double unders
21/15/9
Bench 3×5 @ 80-85% 8 min cap 21/15/9 Deadlift 315/225 CTB pull-ups
12 min AMRAP
Back squat 3×5 80-85% 12 min AMRAP 20 swings 20 sit-ups 20 box jump (24/20) 20 shoulder to overhead (135/95) 20 bar over burpees
Fight Gone Bad style
Warm up Form two lines Each athlete performs the movement down the length of the Floor then jogs back and tags the next person in line Lunges High knees Butt kickers Crab walks Side shuffle
5 min AMRAP
Warm up 800 meter run Skill prowler drives WOD 3 min max effort prowler drives 180/90 Rest two minutes then 5 min amrap 10 pull-ups 5 toes to bar
10 min AMRAP
Warm up 2 min jump rope 3rnft 5 medball cleans 5 push-ups 5 sit-ups Skill TGU sled pulls WOD 10 min amrap 20 yard sled pulls Rx 180/115 ct 220/135 10wall balls Rx 20/14