5 sets of-
2 rds- 1 Press + 1 PP + 1 PJ
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4 rds-
20 KBS
12 pullups
5 sets of-
2 rds- 1 Press + 1 PP + 1 PJ
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4 rds-
20 KBS
12 pullups
EMOM x 10- 1 HPCL + 1 CL + 1 P.Jerk
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7 min ladder-
1-1, 2-2, 3-3....
Thruster
T2B
Split sq 3 x 12 (weighted if able)
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3 rds- 1:00 on/:30 off
1- DU
2- Wall climb (sub inch worm PU)
3- Sit-ups
*rotate movements
Dead bug hold- 3 sets- :30 on/:30 off
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8 min AMRAP-
200 m run (sub :45 out and back)
10 burpee to target
SN DL 5 x 3
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2 x 4:00 AMRAP-
4 PSN (95/65)
4 OHS
8 jumping lunge
*1:00 rest btw
Floor Press 10-8-6-4-2
---------------------------------
A- Strict pull-up 3 x 10-15
B- banded tricep 3 x 20-30
C- plank shoulder tap 3 x 30
5 sets- 2 FSq w/ 5 sec eccentric
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9 min AMRAP-
3 bar MU
6 Sq CL (185/135)
9 burpee over bar
Partner WOD-
80 synchro KBS
60 synchro sit-ups
40 synchro WB
20 synchro box jumps
*20 synchro mtn climbers btw each movement
EMOM x 10- 2 DL (work to heavy set)
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10-9-8-7-6-5-4-3-2-1
PCL (115/75)
*2 wall climb btw each set