A. Split Jerk

• 3-3-3-3-3

E2M

Working up in weight. Suggested loading 60-65-70-75-80+

B. 5 x 2 min AMRAP

• 200m Run
• Max Reps Handstand Push-Ups in remaining time

(Scale to normal push-ups if not on the wall – no box HSPU today)

Rest 2 minutes

A. Back Squat

• 4-4-4-4

E2.5M

B. For time:

• 20 Thrusters (35/50)
• 10 Pull-Ups
• 30 Front Squats (35/50)
• 20 Pull-Ups
• 40 Back Squats (35/50)
• 30 Pull-Ups 

18min cap

A. EMOM 15

1 x Power Clean & Push Jerk

B. 3RFT

• 400m Run / 500m Row
• 21 Deadlifts (70/100)
• 12 Burpees over bar

15 min cap

For time

• 1.6km Run
• 50 Double Unders
• 20 Wall Balls (7/9)
• 800m Run
• 100 DU
• 40 WB
• 400m Run
• 150 DU
• 60 WB
• 200m Run
• 200 DU
• 80 WB

40 min cap

A. Push Jerk

• 2-2-2-2-2

E2M

B. 15 min AMRAP

• 10 Shoulder to Overhead (42.5/60)
• 20 KBS (16/24)

A. E3M for 12 (4 sets) 

• Dumbbell Walking Lunge x 20 steps
  

.

B. 5 min AMRAP

• 20 Double-Unders
• 10 Air Squats

Rest 1 minute

C. 5 min AMRAP

• 5 Dumbbell Man-Makers (15/22.5)
• 10 Box Jumps (24?/20?)

Rest 1 minute

D. 5 min AMRAP

• 5 Toes to Bar
• 10 Push-Ups

A. Deadlift

• In 12 mins build to a 5RM

B. For time:

21-15-9

• Power Clean (42.5/60)
• Chest to Bar Pull-up

Or/ (Rx plus WOD)

12-9-6

• Power Clean (60/80)
• Bar Muscle Up

 15 min cap

A. Bench Press

• 3-3-3-3

Superset with 10 V-sits or Strict Toes to Bar

E2.5M

B. EMOM 20 (4 sets)

Minute 1 – 45 seconds of Bike (Or row) (for calories)

Minute 2 – 45 sec of Ring Dips

Minute 3 – 45 seconds of Double-Unders

Minute 4 – 45 seconds of HSPU

Minute 5 – 100 Meter Recovery Jog/Walk

Score total reps completed each set excluding recovery jog. (4 scores) 

A. Snatch Balance

• 2-2-2

B. Overhead Squat

• 2-2-2

E2M

Straight from SB to OHS

Aiming to build with each set.

C. 4 x 3 min AMRAP

• 400m Run
• Max rep OHS (35/50)

  1 min rest

 Score OHS each round

“Bradshaw”

10RFT

• 3 HSPU
• 6 Deadlifts (70/100)
• 12 Pull Ups
• 24 Double Unders

Scale to 50 singles

Scale back rounds as needed

30 min cap

(3 min rounds)

Finisher:

2km Partner Row

Change as they wish.