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Part I - Deadlift. Heavy Single. compare to: 6/5/17

<3. months - technique

Part II - AMRAP(8).
3 T2B / 9 Double Unders
6 T2B / 18 Double Unders
9 T2B / 27 Double Unders


each round the T2B go up by 3 and then triple that for the number of double unders
Scale for T2B is strict knee raises
Scale for DU is 1/2 attempts

Part I - 4 Rds. of the following complex, 1 round every 3 min:
5 deadlifts
4 hang power cleans
3 front squats
2 hang squat cleans
1 squat clean

<3 months - technique

Part II - For time:
800M run / 10 Wall Ball Shots 20#/14#
400M Run / 20 Wall Ball Shots
200M Run / 30 Wall Ball Shots

Skill - pistols.
Those that have pistols do EMOM(10) of pistols (body weight or weighed)

WOD - 10,9,8,7,6,5,4,3,2,1 RRFT of:
- STO 115/75 (can be scaled up)
- KB Swings (70#53#)

<3 months - 8,7,6,5,4,3,2,1 RRFT of:
- STO 65/35
- KB Swings 35/22 or less

Core - 3 max effort plank holds

Part I - EMOM(9).
1st 3 minutes (0:00 2:00) — Hang Power Snatch + OHS
2nd 3 Minutes (3:00 5:00)— Hang Squat Snatch
3rd 3 minutes (6:00 8:00)— Snatch

<3 months - technique

Part II - 3RFT of:
- 500M row
- 21 burpee box jump overs ( 24"/20")

Part I - Pause Back Squats. 5x3. 1 round every 3 minutes.
Compare to: 6/9/17

Part II - AMRAP( 10):
- 200M run
- Athlete’s choice : 5 Ring Muscle Ups or 8 Bar Muscle Ups or 10 C2B Pull Ups or 15 Pull Ups

<3 months do 10 pull ups or ring rows

* each run is worth 5 points. each ring muscle up is worth 10 points. each bar muscle up is worth 5 points. each C2B pull up is worth 3 points. Each pull up or ring row is worth 1 point. add the points up at the end for the athlete's score. whatever pulling exercise the athlete starts with, they must continue with that one for the duration of the AMRAP.

31 HEROES

AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Part I - Clean complex, one round every other minute, 4x:
1 clean pull / 1 power clean
1 squat clean + 1 Jerk

<3 months - Technique

Part II - AMRAP(12).
-10 OHS 95/65 (65/35 or less)
-15 T2B (sub is strict knee raises)
-20/15 Cal Row

Skill - Handstands.
If you have handstands then do an EMOM(10) of HSPU's

WOD - For time:
21 Deadlifts (275/155) / 5 Rope Climbs
15 Deadlifts (same) / 3 Rope Climbs
9 Deadlifts (same) / 1 Rope Climb
compare to: 2/15/17

< 3 months: For time:
15 Deadlifts (115/95 or less) / 3 Rope Climbs
12 Deadlifts (same) / 2 Rope Climbs
9 Deadlifts (same) / 1 Rope Climb

3RFT of:
- 400M run
- 20 (15) Alt. OH Lunges 75/55 (45/15)
- 20 (15) SDHP (same)
- 20 (15) Push Presses (same)

Core - 3x15 weighted hip extensions (use a 25/15# DB).
<3months - no weight

DROD'

Buy in- 30 alternating pistols or 45 Air Squats

3 Rounds of:
- 8 Power Cleans ( 155 /105)
- 8 Bar Muscle Ups*
- 87 Double Unders

Cash Out- 30' Handstand Walk or 45 second Handstand Hold

*Sub is C2B pull ups, pull ups or horizontal ring rows

<3 months -
Buy in 20 alternating pistols or 30 Air Squats
3 Rounds of:
- 8 Power Cleans 65 /35
- 6 Pull ups (horizontal ring rows)
- 40 Double Unders
Cash Out 20' Handstand Walk or 30 second Handstand Hold

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