For completion:
6 x 5 Strict Pull Ups
Each set is a different variation:
1 – Normal (pronated)
2 – Wide
3 – Narrow
4 – Supinated
5 – Mixed (R Supinated)
6 – Mixed (L Supinated)
*Rest long enough between sets so you can get each one unbroken.
5 Min EMOM
3 Deadlifts @ 80%+
3 Rounds
100 Double Unders
50 Russian KBS #53/35
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Establish a 1RM Clean and Jerk. Must be completed after 15.5
16 Min EMOM
Min 1 – 12 Front Rack Lunges #135/95
Min 2 – :30 Handstand Hold
Min 3 – 15 Deadlifts #135/95
Min 4 – 20 Push Ups
Make sure you start each movement right when the clock beeps. This is especially important on the handstand hold. The coach will call out when 30 seconds is up.
L – Sits (on rings)
5 x :30 Hold
*Rest 1 min and 30 sec between each L sit. Modify to boxes if rings are too difficult.
Every 2 min for 10 min:
2 Hang Snatches
*Power or squat, whichever you prefer. Build to a heavy unbroken double on the last set.
18-12-6
Cal Row
CTB Pull Ups
Burpee Box Overs 24/20″
On “Macho Man”, if you fail before the 20th minute, put a lighter weight on the bar and continue the EMOM until 20 minutes is up. Everyone will workout for 20 minutes. Then, rest for 5 minutes and complete the 6 min AMRAP.
EMOM to Failure
3 Power Cleans +
3 Front Squats +
3 Jerks
#205/145
*Complete 3 power cleans, 3 front squats, and 3 jerks in the same minute until failure or until you reach the 20th minute. You may not go beyond 20 min, but if you fail before that, your workout is over. Score is total completed rounds.
6 Min AMRAP
20 Thrusters #45/35
10 Burpees
10 TTB
Partner WOD
200 Double Unders
100 Wall Balls
75 Deadlifts #185/125
50 Single Arm Kettlebell OHS #53/35
25 Strict Pull Ups (each person)
25 Min EMOM
Min 1 – 15/12 Cal Row
Min 2 – 10 Burpees
Min 3 – 20 Russian KBS #70/53
Min 4 – 12 Goblet Lunges #70/53
Min 5 – Rest
5 Min AMRAP
1 Single Arm KB Swing (right arm)
1 Clean (right arm)
1 Front Squat (right arm)
1 Push Press (right arm)
Repeat w/ Left Arm
Rest 1 Min
5 Min AMRAP
15 KBS
10 Burpees
Rest 1 Min
5 Min AMRAP
10 Single Arm KB Snatches (right arm)
5 Single Arm OHS (right arm)
10 Single Arm KB Snatches (left arm)
5 Single Arm OHS (left arm)
#53/35
Both the KB clean and snatch will start from the same position as a standard KB swing. Do not start each rep from the ground. Score each 5 min AMRAP seperately for reps.
Every 2 min for 8 min:
2 Overhead Squats
*Build over the course of 4 sets
21-15-9
Thrusters, 95# / 65#
Pull-ups
Every 2 min for 10 min:
Power Clean + Power Jerk
*Build to a heavy single
For time:
400m Run
3 Clean and Jerks #155/105
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar
400m Run