SWOD
1. Weighted Pull Up 1RM

2. Weighted Ring Dip 1RM
————–
METCON
8RFT

5 Box Jump Over 24″/20″
4 Bar Facing Burpee
3 Power Clean 60/45
2 Squat Clean
1 Cluster

SWOD
Push Jerk
5×5
————-
METCON
10-9-8-7-6-5-4-3-2-1

Power Snatch 52/35
Toes to Bar

SWOD
Front Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
—————
METCON
AMRAP 12

30 Double Under
20 Wall Ball
10 HSPU

SWOD
Power Clean
EMOM – 3 Sets
3 @ 75%, 2 @ 85%, 1 @ 90%
————–
METCON
‘Helen’

3RFT
400m Run
21 American Swing 24/16
12 Pull Up

METCON

30 Cal Row
30 MBSC 20/10
30 Box Step Over w/ MB
200m Run w/ MB
20 Cal Row
20 MBSC
20 Box Step Over w/ MB
200m Run w/ MB
10 Cal Row
10 MBSC
10 Box Step Over w/ MB
200m Run w/ MB

WOD
‘Blake’

4RFT
100ft OH Plate Lunge 20/15
30 Box Jump 24″/20″
20 Wall Ball
10 HSPU

SWOD
Clean & Jerk 1RM Test
————–
METCON

600m Run
5-5-5-5 Deadlift @ 150% BW
10-10-10 Push Press @ 75% BW
20 Clean @ 100% BW
600m Run

SWOD
Bench Press 1RM
———–
METCON

20 Push Up
20 Pull Up
50 Double Under
15 Push Up
15 C2B Pull Up
50 Double Under
10 Push Up
10 Bar Muscle Up
50 Double Under

SWOD
Deadlift 1RM Test
————
METCON
AMRAP 12

9 DB Deadlift 22.5/15
15 Air Squat
21 AbMat Sit Up

SWOD
Push Press 1RM
———–
METCON
EMOM 5
200m Row
1min Rest

EMOM 5
6 Clean & Jerk 52/35
1min Rest

EMOM 5
10 Burpee over Bar