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
Heavy singles, one of each (push/pull/squat) 3 choices for each Choose one Push (Press/push press/bench) Pull (Power clean/power snatch/deadlift) Squat (Back/front/overhead)
Murph
1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run with a 20 lbs vest
5 Rounds for Time
Front squat 3×5@80 5 RFT 6 CTB 10 OHS (135/95) Ct = bar mu and 155/105