WOD
‘Painstorm XII’

400m Run
50 Back Squat
50 Front Squat
50 Overhead Squat
400m Run
50 Strict Press
50 Push Press
50 Push Jerk
400m Run
50 Hang Power Clean
50 Hang Power Snatch
400m Run

SWOD
Deadlift
10 @ 65%, 8 @ 72.5%, 6 @ 77.5%, 4 @ 80%
—————–
METCON
AMRAP 15

200m Run
12 Power Clean 70/50
50 Double Under

SWOD
5 Rounds
10 Bench Press @ 50% + 5 Strict Pull Up
90s rest between sets
—————-
METCON
AMRAP 12

2 Push Press 60/40
2 Toes to Bar
2 Box Jump Over 24″/20″
*Increase reps by 2 each round (4,6,8,…)

SWOD
Front Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
——————
METCON

1. AMRAP 5
30 Double Under
15 HR Push Up

90s Rest

2. AMRAP 5
30m Farmer’s Carry 32/24
15 Goblet Squat

90s Rest

3. AMRAP 5
15/10 Cal Bike
15 Ring Row

SWOD
Power Clean
5 @ 60%, 5 @ 65%, 4 @ 70%, 4 @ 75%, 3 @ 80%, 3 @ 80%+
——————–
METCON
5RFT

15 Deadlift 70/50
10 Over Bar Burpee

SWOD
Push Press
4×4 @ 75%
————–
METCON
5-10-15-20-15-10-5

Overhead Squat 45/30
Weighted AbMat Sit Up 10/6

WOD

1-2-3-4-5-6-7-8-9-10
HSPU
Single Arm Devil’s Press
Single Arm DB Squat
Clean & Jerk @ 75% BW

into

10-9-8-7-6-5-4-3-2-1
Sit Up
Burpee
Air Squat
Snatch @ 75% BW

SWOD
1. Deadlift
10 @ 60%, 8 @ 70%, 6 @ 72.5%, 4 @ 75%

2. Rope Pull Up
5 x 4
—————
METCON
Choose your Reps

80 Cal Row
120 Wall Ball

SWOD
12min
Work to 3RM Overhead Squat
—————-
METCON
EMOM 15

1. Double Under (100)
2. HSPU (50)
3. Toes to Bar (40)
4. Shoulder to Overhead 50/30 (30)
5. Front Rack Walking Lunge (30m)

**Can stop movement if reach number in brackets

SWOD
Power Clean
5 @ 55%, 5 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%
——————
METCON
‘Heavy Helen’

3RFT
400m Run
21 American Swing 32/24
12 C2B Pull Up