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
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
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
Murph
1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run with a 20 lbs vest