WOD

Strength:
3RM Front Squat

Metcon:
4-3-2-1
Rope Climb (15″)
Strict HSPU
Squat Clean

SX – 165/105#
RX – 205/135#
CRX – 225/155#

Opener:
Squat Therapy 3×10

Metcon:
6 Rounds
400m Sprint
rest 2 minutes

Strength:
2RM Shoulder Press

Metcon:
AMRAP7
7 Pullups
7 Burpees

rest 2 minutes

AMRAP5
5 C2B Pullups
5 Hang Power Cleans (135#/95#)

rest 2 minutes

AMRAP3
3 Bar MU
3 Power Snatches (135#/95#)

Barbell 10am
Open Gym 11am-1pm

AMRAP20 w/ partner

Pace Setter: 500m Run
Worker: AMRAP
12 OH Lunge (45#/25#)
6 Burpees to plate
2 Rope Climbs (15′)

Strength/Skill:
EMOM10 (building)
1 Hang Clean + 1 Clean + 1 Front Squat

Metcon:
“Grace”
30 Clean and Jerks (135#/95#)

Opener:
Mobility
Crossover Symmetry (activation series x2)

Headliner:
Build to a heavy 50′ Zercher Carry
15 Ball Slams (50#/30#) after every carry

Check out Rob Orlando’s video on the Zercher Carry

Strength:
5 Rounds (not for time)
5 strict T2B
5 strict HSPU

Metcon:
EMOM21:
1st – 30 Air Squats
2nd – 30 Hollow Body Rocks
3rd – 15 Pushups

Strength:
3 Rounds (not for time)
10 Ring Dips
5 Bench Press

Metcon:
AMRAP8
250 Double Unders
Bar Muscle Ups – Max Reps with remaining time

rest 2 min

AMRAP6
60 Cal Row
50 KB Swings (70#/53#)

Strength:
EMOM10
2 Back Squats (start at 75%)

Metcon:
5 Squat Snatches (155#/105#)
30 Wall Balls (20#/14#)
4 Squat Snatches
30 Wall Balls
3 Squat Snatches
30 Wall Balls
2 Squat Snatches
30 Wall Balls
1 Squat Snatch