Part A

A1) Push Press: 4×5 at one weight

A2) Strict Pullups: 4×6

Part B

With a partner:
Complete the following in order:
400m farmer carry (53/35)
100 Thrusters (95/65)
200 Double Unders

Part A

3 sets: 12 GHD Situps + 30 sec static hold @ parallel, rest as needed

Part B

18 min AMRAP:
8 Deadlift (165/115)
12 TTB
8 Burpees to 6in target

Part A

Clean + Hang Clean:

4 sets of 1+1 increasing to challenging weight

Part B

Every 90 sec x 8 sets:
200m sprint + Max Effort Box Jumps in remaining time (24/20)

OR

Max Effort Wall Ball in remaining time
Even rounds complete Box Jumps and

Odd Rounds complete Wall Balls

Part A

Strict Chinups: 4×5 weighted as able, in between each set complete 30 sec weighted plank

Part B

8 min running clock:
1k row buy-in
in remaining time complete as many thrusters as possible @ 95/65

4:30 pm-7:30 pm

Part A

A1) Back Squat: 8,6,4,2 increase load each set
A2) DB/KB Strict Press: 4×10

Part B

For Time:
100 DU
8 Wall Walks
25 TTB
50 DU
6 Wall Walks
20 TTB
25 DU
4 Wall Walks
15 TTB

Part A

Hang Snatch + OHS: 5 sets of 1+1 increasing as able but remaining perfect in form

Part B

EMOM x 8 min:
2 Power Snatch (70% of weight from part 1) + 8 Burpee Over Bar

Part A

Bench Press: 3×5 @ one weight, immediately after each set complete a 20-30 sec L-Sit static hold

Part B

Test “Kelly” 5 Rounds for time:

400m run, 30 Box Jumps (24/20)

30 Wall Ball (24/20)

30 min time cap

Part  A

In 12 min find 1RM Thruster

Part B

AMRAP in 12 min:
10 Pull-ups
8 Alt KB Snatch (53/35)

Part A

Deadlift: 3×6 @ one weight, all reps are touch and go; in between sets complete 30 sec weighted plank

Part B

For Time:
30 Cal Row
30 Thrusters (95/65)
60 DU
20 Cal Row
20 Thrusters
40 DU
10 Cal Row
10 Thrusters
20 DU

4:30 pm-7:30 pm

Practice Ring Dips, use eccentric ring dips and ring dip holds at the top of the rings to work on foundational strength

Makeup WOD or complete the following:
6x100m prowler push AFAP, rest 3:1 (125#/100# total weight)