Every :90 for 10 rounds
2 Hang Squat Snatches
3 Overhead Squats
(Increase weight with good form)
Every :90 for 10 rounds
2 Hang Squat Snatches
3 Overhead Squats
(Increase weight with good form)
12min Ascending Ladder
2-4–6-8-10-12-14-16…
Pull Ups
Push Ups
30 Double Unders after each set
Every Minute on the Minute for 12 Minutes
Even Minutes: AMRAP Wall Balls
Odd Minutes: 7 Deadlifts 315/225
13min AMRAP
7 toes to bar
14 kb swings 53/35
7 burpees
AMRAP Sit ups
(1 Athlete stays on sit ups until partner finishes)
30-20-10
Front Rack Lunges 155/105
15 Strict Ring Dips between sets
Partner WOD
3 Rounds
400m Run
60 Sumo Deadlift High Pulls 75/55
400m Run
60 Thrusters
*Runs done together, one athlete working at a time for reps
(If Rain: 60 Box overs instead of run)
5 Round
5 Chest to Bar Pull Ups
20 Push ups
5 Chest to Bar Pull Ups
20 V ups
5 Chest to Bar Pull Ups
20 Air Squats
Every 2:00 for 8 Rounds
2 Power Cleans and Jerks
*Increase Weight with good form
Cash Out: 50 Burpees for time
Buy in:
500m row sprint test
10 rounds
1:00 to complete
10 Kb taters 53/35
10 grappling shoot throughs
AMRAP 10m shuttle run
:30 rest between each round