“Del”

For Time:

• 25 Burpees
• 400m Run with med ball (7/9)
• 25 Weighted Pull Ups (6/8)
• 400m Run w Ball
• 25 HSPU
• 400m Run w Ball
• 25 Chest to bar
• 400m Run w Ball
• 25 Burpees

30 min cap

A. 15mins to build to heaviest power clean

B. Heavy “Grace”

• 30 Ground to Overhead (55/80)

Time Cap = 15 mins

Aim to pick a weight that is 5-10kg more than normal. No-one should be snatching unless at Rx. Likely only doing 1-3 reps max at a time, unless Rx.

 Aiming for 7-10mins (At least 3-4 reps per minute)

A. Back Squat

• 5-4-3-2-1-5

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 5 reps @ 80-85% plus
E2M

Aiming to set a new 5RM

B. For time:

• 400m Run
• 40 Wall Balls (7/9)
• 40 Med Ball Sit-ups
• 40 Wall Balls (7/9)
• 400m Run

15 min cap

A. Turkish Get-ups

• 3 sets of 3 each arm.

 B. PARTNER WOD

Buy in: 400m Farmers Carry (16/24)

Then in any order:

• 100 Sumo Deadlift High Pull (30/42.5)
• 100 KBS (16/24)
• 100 Hang Power Cleans (30/42.5)
• 100 Box Jump Overs (20/24)

Cash out: 400m O/H Plate Carry (15/20)

Share FC & Plate Carry with partner.

30 min cap

A. Strict Press

• 5-4-3-2-1

E2M

Increasing weight with each set.
Small increments

B. “Cindy”

20 min AMRAP

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

A. OHS

• 3-3-3-3-3

E2M

 B. 4 x 2 min AMRAPs

• 1 min max cal rower into 1 min max Power Snatches (35/50)

Rest 2 mins in between

Push hard on these intervals and score total cals/rep for each AMRAP.

Whitten

5RFT:

• 22 KBS (24/32)
• 22 Box Jumps (20/24)
• 400m run
• 22 Burpees
• 22 Wall Balls (7/9)

45 min cut-off

Scaling options to 3 or 4 rounds.

A. Gymnastics Practice

Choose 1-2 movements and spend 20 mins practicing progressions or strict/unbroken/weighted reps.

Work on technique or test 1RM weighted movement.

20 mins total

B. 12min AMRAP

• 100m Run
• 2 Wall Walks
• 5 Ring Dips
• 10 Pull-ups

E 90 for 30 mins (4 sets)

Station 1 – 200m Run

Station 2 – 15 Burpee BXJO (20?/24?)

Station 3 – 250m Row

Station 4 – 20 Single-Arm DB Snatches (15/22.5 – 10 each side)

Station 5 – 20 Single-Arm DB Overhead Walking Lunges (15/22.5 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval.

If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged.

If too easy, up the reps/distance. 

A. Front Squat

• 3-2-1-3-2-1-3

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
E2M

B. For time:

18-15-12-9-6-3

• Thrusters (25/35)
• Power Snatch*
• T2B

20 min cap