For time: – 5 min cap:
20 Hang power clean 50/30
40 burpees
60 Double unders
5 rounds, not for time:
3 Deadlift (ascending)
9 Hanging straight leg raises
For time: – 5 min cap:
20 Hang power clean 50/30
40 burpees
60 Double unders
Kids
W/Up: Alternating Tabata: squats and donkey kicks.
Skill: Sumo deadlift high pull—4 then 3-step sequence.
WOD: AMRAP in a given time of:
3 pull-ups
6 sumo deadlift high pulls
9 single-unders
2 Hang Squat Snatch + 2 Overhead Squat
Work up over 10 minutes.
AMRAP 13
400m Run [Every 25m is a rep. Total of 16 reps]
16 Walking Lunges
16 Russian KB Swing 24/16
EMOM 16 [4 Rounds]
5-7 Arch to hollow swings
10 Lat pull downs with band
3-5 Kipping pull-ups
1-3 Chest to bar with pause
Or
5-7 Arch to hollow swings
10 Lat pull downs with band
1-3 Strict banded pull-ups
20s Chest to bar hold (partner assisted)
For time:
20-16-12-8-4
Push ups
Power snatch 40/30
Kids
W/Up: Wide-receiver Nerf football catch—run to a cone, forward roll, turn and catch the football.
Skill: Pull-up—suspended shrugs.
WOD: AMRAP in a given time of:
4 monkey hangs
8 deadlifts
12 lateral hops
Front Squat
5-5-5-5-5
7 rounds:
7 Toes to bar
7 Squat clean 50/40
With a Partner Alternating Each Round
40 Rounds
5 Wall Ball
3 Deficit or Strict HSPU
1 Power Clean
