A. E90sec for 15 (10 sets)

• 1 x Power Clean

Build over the course of the 10 sets to today’s heaviest.

B. Option 1

For time

9-7-5

• Power Clean (65/90)
• Bar or Ring Muscle-Up

Or…Option 2

For time:

• 15 Power Cleans (47.5/70)
• 30 Pull-ups
• 10 Power Cleans
• 20 Pull-ups
• 5 Power Cleans
• 10 Pull-ups

7pm Lifting Focus – Jerks

A. Strict Press

• 5-5-5-5

Superset with

Floor press

• 5-5-5-5

E3M

B. 6 min AMRAP

• 12 Box Jump Overs (20/24”)
• 9 Push-ups

2 min rest between

C. 6 min AMRAP

• 30 Double Unders
• 9 Ring Dips

A. Front Squat

• 15 mins to build to 1RM

Focus on getting proper depth first then adding weight.

B. 3RFT

• 400m Run
• 8 Front Squats (75-80% of 1RM)

Should be heavy.

Barbell originates from the ground – no racks.

Abbate

• 1 Mile Run
• 21 Clean & Jerks (50/70)
• 800m Run
• 21 Clean & Jerks
• 1 Mile Run

1 mile run = 2 laps of 800m

35 min cap

TEAM WOD

Complete the following congo-line style in teams of 3:

• Row 1000 Meters
• 50 Thrusters (15/20)
• 30 Pull-Ups

Immediately followed by…

• Row 1000 Meters
• 25 Thrusters (30/42.5)
• 15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters

Finisher: As a team of 3 complete in any order 150 sit-ups, 100 v-sits & 50 overs and unders.

A. E2M for 18 (3 sets of each)

Station 1: Muscle-Ups / Strict Pull-ups progressions or max Reps in 45 seconds

Station 2: Handstand Walk/Holds/Kick ups progressions

Station 3: L-Sit x 45-60 seconds (accumulated)

B. For time:

• 800m Run
• 40 Toes to Bar
• 30 Alt DB Snatch (15/22.5)
• 20 HSPU
• 10 Bar Muscle-Ups

Scale bar muscle ups to 10 Ring Rows and 10 Ring dips

18 mins

A. Every 90sec for 15 (10 sets)

• 1 x Push Jerk

Start at 70% and build to today’s heavy single.

B. 10 min AMRAP

• 30 Double-Unders
• 10 Burpees Over the Barbell (lateral)
• 10 Push Press (35/50)

A. Back Squat

• 5-5-5-5-5

E2.5M

B. For max calories/reps:

• 3 Minutes of DB Box Step Overs (15/22.5 over 20”/24”)

Rest 60 seconds

• 3 Minutes of Rowing (cal)

Rest 60 seconds

• 3 Minutes of Wall Balls (7/9)

Rest 60 seconds

• 3 Minutes of Double-Unders

Oly Lifting Focus – Power Clean & Squat Clean

The Bear Complex

5 Rounds of 7 sets of:

• 1 x Power Clean
• 1 x Front Squat
• 1 x Push Press
• 1 x Back Squat
• 1 x Push Press

 Increase the weight for each Round (of 7 sets) and record max weight for a completed round.

Do not rest the barbell on the ground during 7 sets.

This is not a timed workout, it is for max weight only for a full complete round.

 30mins to complete

Finisher: Time Trial

• 500m Row into 400m Run

Sprint!

Open WOD 20.5