3-MAN TEAM WOD : 22-MIN AMRAP (10:2:10)
- (60/50) Calorie Assault Bike
Then AMRAP of...
- 60 Snatches (75/55) +(95/65)
- 20 2-Person Synchro OHS (75/55) +(95/65)
** 2-MIN REST **
- (60/50) Calorie Row
Then AMRAP of...
- 60 Thrusters (95/65) +(115/80)
- 20 2-Person Synchro Bar Facing Burpees
STRENGTH : 10-MIN EMOM
[ ODD ] : 5 Bench Presses
[ EVEN ] : 5 Weighted Strict Pull Ups
WOD : For Time!
- 400m RUN
- 20 Clean & Jerks (135/95)
- 400m RUN
- 15 Clean & Jerks (155/105)
- 400m RUN
- 10 Clean & Jerks (185/125)
- 400m RUN
- 5 Clean & Jerks (205/145)
Strength : Deadlifts For Quality!
- 15 Reps @ 85%
- 10 Reps @ 90%
- 5 Reps @ 95%
WOD : Burpee Box Jumps FT!
- 30 Reps @ (24/20)
- 20 Reps @ (30/24)
- 10 Reps @ (40/30)
WOD : For Time...
- 10 PULL UPS
- 50 DEADLIFTS
- 20 CHEST TO BARS
- 40 HANG POWER CLEANS
- 30 TOES TO BAR
- 30 SHOULDER TO OVERHEAD
- 40 HANDSTAND PUSH UPS
- 20 SQUAT SNATCHES
- 50 BURPEES
- 10 THRUSTERS
Rx (115/80) Rx+ (135/95)
STRENGTH : 10-MIN (E2MOM)
8 High Hang Clean + Strict Press
( 65% of 1 RM Strict )
WOD : 3 Rounds For Time!
- 30 Plate Sit Ups (35/25) +(45/35)
- 50 OH Plate Lunges (35/25) +(45/35)
- 70 Double Unders