SWOD
Work to 3RM TnG Clean & Jerk
(12min)
—————-
METCON
3RFT

21 Knees to Elbows
21 American Swing 24/16
21 Push Up
21 Box Jump 20″
21m Walking Lunge

SWOD
Deadlift
10 @ 75%, 8 @ 80%, 6 @ 82-85%, 4 @ 85-90%
—————-
METCON

33 Thruster 45/30
33 C2B Pull Up
27 Thruster
27 C2B Pull Up

SWOD
Strict Press
4×4 @ 80%
————-
METCON
3 x AMRAP 5

9 HSPU
6 Burpee
3 Snatch @ 70-80%
*3min rest between rounds

SWOD
Back Squat
10 @ 75%, 8 @ 80%, 6 @ 82-85%, 4 @ 85-90%
E2M
——————
METCON
‘Komodo Dragon’
9RFT

3 Bar Muscle Up
6 DB Push Press 22.5/15
36 Double Under

SWOD
Bench Press
4×4 @ 80%
——————
METCON

800m Run
9 Hang Power Clean 70/50
600m Run
15 Hang Power Clean
400m Run
21 Hang Power Clean

WOD
Teams of 2

a) AMRAP 10
1000m Row
75 Thruster 35/25

4min Rest

b) AMRAP 18
100 Double Under
80 Alt. DB Snatch 22.5/15
100 Double Under
60 Toes to Bar
100 Double Under
40 DB Squat (2xDB)
100 Double Under
20 Strict HSPU

SWOD
Strict Press
5×5 @ 75%
————-
METCON
4RFT

3 Rounds of Cindy
1 Clean & Jerk 80/55

SWOD
7 Sets
2 Power Snatch + 2 OHS
————–
METCON
3RFT

400m Run
3 Rope Climb
7 Squat Snatch 60/45

SWOD
Back Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————
METCON
2RFT

10-8-6-4-2
Deadlift 102/70
9-7-5-3-1
Burpee Box Jump Over 24″/20″
*Rest 3min between Rounds

SWOD
a) Bench Press
5×5 @ 75%

b) Strict C2B Pull Up
EMOM 6 – 3 Reps
————-
METCON
AMRAP 12

12/10 Cal Row
8 KB Push Press 16/12
10 AbMat Sit Up
5m HS Walk