WOD

Opener:
3×10 Thrusters (135#/95#)
*rest :90 between rounds

Headliner:
4 Rounds
400m Run
12 Burpees
1 Rope Climb (15′)
*rest 1 minute between rounds

Strength:
Push Press 2-2-2-2-2

Metcon:
1 minute:
Max Box Jumps (24″/20″)
2 minutes:
Max Double Unders
3 minutes:
Max Situps
4 minutes:
Max Row (cal)
3 minutes:
Max Air Squats
2 minutes:
Max Pushups
1 minute:
Max Box Jumps

Strength:
Back Squats 3×5 (77.5%)

Rear Leg Elevated Split Squat 3×6

Metcon:
15-12-9
Strict HSPU
Hang Power Clean (155#/105#)

After Party:
TBA

Club Barbell 10am.
Open Gym 11-1.

Strength:
Thruster 2-2-2-2-2

Metcon:
100 Air Squats
then:
30 Push Press (115#/75#)
30 Double Unders
3 Rope Climbs (15′)
20 Push Press
20 Double Unders
2 Rope Climbs
10 Push Press
10 Double Unders
1 Rope Climb

Strength:
Power Clean 5×3 (75%)

Metcon:
21-15-9-6-3
Deadlift (225#/155#)
Burpees Over Bar

Finisher:
Hollow Body Rocks 3×20

A.
3 Rounds
Strict Pullups – Max Reps Unbroken

B.
5 Rounds
500m Row
Rest 2 minutes

C.
3 Rounds
Ring Dips – Max Reps Unbroken

A.
EMOM12
1 Power Snatch + 1 Hang Squat Snatch

Round 12, perform as many OHS as possible with remaining time.

B.
AMRAP8 – Partner Relay
2 Manmakers (50#/30#)

C.
3×10 Supermen

Skill:
HS Practice

Metcon:
AMRAP26
400m Run
10 DB alt. Snatches (70#/50#)
7 Strict T2B

Strength:
Back Squat 3×5 (75%)

3×6 DB Lunges 6R/6L

Metcon:
AMRAP10
30 Double Unders
5 Shoulder to Overhead (155#/105#)
10 AbMat Situps