From 80% of 1RM, add 5# and 1 repetition of each, every other minute for 20 min (or until failure). Record weight and number of reps
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
For time:
60 Cal Row
50 Wall Balls
40 Double Unders
30 Power Cleans #115/75
20 Burpees
60 seconds max reps:
Push Jerks #135/95
Rest 2 Min
60 seconds max reps:
Toes to Bar
As needed
Every minute on the minute until failure:
Push Jerk x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max
*Once you fail to complete the specified reps within the minute the workout is over. For example, if you hit 20 push jerks in 60 seconds, and 20 toes to bar in 60 seconds in the max reps test, you would perform 6 push jerks and 6 toes to bar every minute until you failed to get those reps in within the minute. Both movements must be completed in the same minute.
10 Wrist circles, each direction
10 Elbow circles, each direction
10 Arm circles, each arm/direction
10 Shoulder swings, each side
10 Bend & Reach
10 Torso rotations, fixed gaze
10 Torso rotations, rotating gaze
10 Leg swings, each leg
10 Jumping half-squats
10 Butt-kickers, each leg
10 Bunny-hops
2:00 Squat-sits
Followed by tractor pulls from 80%
Executed as a back + Snatch Balance from BTN, see demonstration
M.L.K.
14 Min AMRAP
5 Muscle Ups
20 Lunges (front rack) #135/95
30 Kettle bell Swings #53/35
6 Min
21-15-9
Squat Cleans #135/95
Box Jumps 24/20″
12 min time cap
Partner WOD
3 Rounds
6 Rope Climbs
20 HSPU
30 Toes to Bar
40 Push Press #115/75
15 Min EMOM
Min 1 – 10 Box Jumps 30/24″
Min 2 – 15 KBS #53/35
Min 3 – 10 Overhead Squats #115/75
immediately followed by…
3 Rounds for time of:
10 Box Jumps 30/24″
15 KBS #53/35
10 Overhead Squats #115/75
*Score is total time on the clock once you finish your 3 rounds for time.
3 Rounds
15 Cal Row
15 Deadlifts #185/125
15 Bar Facing Burpees
Weighted back smash
-2 min on each side. Spinal erectors on mid to upper back.
Pigeon stretch
-1 min each side
3 @ 70%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
3 @ 85%
*Only record the last two sets of 3.
15-12-9-6-3
Thrusters #95/65
CTB Pull Ups
Measure and mark foot placement for a split landing.
Conduct three confirmation “split jumps” and adjust accordingly.
Perform 10 sets of 10 split jumps with ten seconds of “rest” between.
Incorporate “Tall Jerks” for the last two sets
Lift to mid-patella and pause for one second and return to start, x2, then Deadlift to full extension.
Work up to a “heavy” for the day, record highest completed weight
EOMOM for 20 Minutes (10 sets)
Full Clean + Split Jerk
Begin at 50% of 1RM Clean, add 5-10# each set. If technique on either portion begins to suffer, drop weight and continue until the timer stops. Record weight of final set.