A. Every 90 secs for 15 mins (10 sets)

• 2 x Power Clean

Start around 70% and build each set to today’s heavy double.

B. For time:

• 400m Run
• 30 Alternating Single-Arm DB Snatches (15/22.5)
• 20 C2B Pull-ups
• 30 Alternating Single-Arm DB Snatches (15/22.5)
• 400m Run

“Get a Grip”

Teams of 2 must complete 100 Reps

• 1 Deadlift
• 1 Squat Clean
• 1 Front Squat
• 1 Push Press
• 1 Push jerk

(30/42.5)

Weight cannot rest on the floor at any point (hold in hang, on back, front rack etc…)

Must run 400m after partner hands the bar over and before they can receive weight back.

40 min cap

A. Back Squat

• 3-3-3-3-3

E3M

Superset with 5-8 Strict Ring Dips

B. For time:

• 800m Run
• 30 O/H weighted Sit-ups (15/20)
• 30 O/H Lunge Steps  (15/20)
• 400m Run
• 20 O/H weighted Sit-ups
• 20 O/H Lunge Steps
• 200m Run
• 10 O/H Sit-ups
• 10 O/H Lunge (15/20)

 Scale back to unweighted sit-ups and unweighted lunges as needed.

 15 min cap

A. EMOM 15

• 1 x Power Snatch

B. Open WOD 14.1

10 min AMRAP

• 30 Double Unders
• 15 Power Snatch (25/35)

“Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:

• 10 T2B
• 15 Pull-ups
• 20 Push-Ups
• 25 Wall Balls (7/9)

Please note times for each set.

You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare to 20^th October 2018 and 31^st May 2018.

A. Deadlift

• 5-5-5-5

E2.5M
Aim for 70% of 1RM. Open hands at bottom of each rep – not touch & go.

B. For time:

• 1000 Meter Row
• 30 Power Cleans (42.5/60)
• 15 Bar Muscle-Ups

15 min cap

Banded or jumping muscle ups a good scaling option.

Or scale to C2B Pull-ups or Pull-ups

A. Every 90 seconds, for 18 minutes (3 sets) of:

• Station 1 – 6-8 Strict Pull-ups
• Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
  (Hold a heavy DB or KB at and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
• Station 3 – 6-8 reps Barbell Bent over row
• Station 4 – DB Strict Press x 15 reps each side (Maintain the tempo – each set should take exactly 45 seconds and be smooth and controlled)

B. 3 x 3 min AMRAPs

• 400 Meter Run
• Max Reps of Burpee Box Jump-Overs (20?/24?)

Rest 2 mins

Score is total Burpee box jump overs each round

‘Galagher & McDonald’

2 rounds for time:

• 200m run
• 16 KBS (16/24)
• 16 Pull ups
• 16 Front Squat (30/50)
• 200m run
• 14 KBS (16/24)
• 14 Pull ups
• 14 Front Squat (30/50)
• 200m run
• 12 KBS (16/24)
• 12 Pull ups
• 12 Front Squat (30/50)

A. EMOM 12

• 1 x Power Snatch

B. Open WOD 17.1

For Time

• 10 DB Snatches (15/22.5)
• 15 Burpee Box Jump Overs
• 20 DB Snatches (15/22.5)
• 15 Burpee Box Jump Overs
• 30 DB Snatches (15/22.5)
• 15 Burpee Box Jump Overs
• 40 DB Snatches (15/22.5)
• 15 Burpee Box Jump Overs
• 50 DB Snatches (15/22.5)
• 15 Burpee Box Jump Overs

Time Cap: 20 minutes

A. Deadlift

• 3-3-3-3-3

B. Death by 10m

• Start at 1 minute doing 1 x 10m shuttle.
• Add one shuttle each minute until cannot make the round.

Ie. Approaching 1.00 = 1 lap

Approaching 2.00 = 2

……..

Approaching 18.00 = 18 laps