Clean Climb Run
5 rounds 6 power clean and jerks (80/60kg) 3 rope climbs 400m run
Squats Push Sit
3 rounds for reps 30 sec. air squats 30 sec. squat hold 30 sec. rest 3 rounds for reps 30 sec. push-ups 30 sec. plank hold 30 sec. rest 3 rounds for reps 30 sec. MB sit-ups (20/14lb) 30 sec. MB hollow hold 30 sec. rest
DUs and DL
3 rounds 60 double-unders 30 deadlifts (80/60kg)
Complex Fran
For time 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters (40/25 kg) 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3...
Row and Snatch
0-5 min 1k/750m row 5-10 min 30 power snatches (60/40kg) 10-15 min 1k/750m row 15+ min 30 squat snatches
S2O Swings Wall ball
For time 16 shoulder-to-overhead (80/60kg) 24 KB swing (24/16kg) 24 wall ball (9/6kg) 20 shoulder-to-overhead (70/50kg) 24 KB swing 24 wall ball 24 shoulder-to-overhead (60/40kg) 24 KB swing 24 wall ball
Dips Cleans Pistols and Twists
AMRAP 20 min 10 strict ring dips 10 MB cleans (9/6kg) 10 alt. weighted pistols (17.5/10kg) 20 MB russian twis
Over-unders and step-ups
Every 3 min x 4 rounds 12 over-unders 12 DB step-ups (22.5/15kg) (60/50cm)
Power clean and push jerks
Power clean and push jerks 3-3-3-3-3
Barbara
5 rounds 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes
Single-arm dumbbell fun and run
For time 50 DB suitcase deadlifts (L) 40 single-arm front rack lunges (L) 200m single-arm farmers carry (L) 1k run 200m single-arm farmers carry (R) 40 single-arm front rack lunges (R) 50 DB suitcase deadlifts (R) Dumbbe...
Bike SDHP Row Push press Run KB Swings
In partners: 4 Rounds each P1) 1 min air bike P2) 1 min SDHP (40/25kg) -Switch- 4 Rounds each P1) 1 min row P2) 1 min push press -Switch- 4 Rounds each P1) 1 min shuttle runs P2) 1 min KB swings (24/16kg) -Switch-
Carry and squats
5 Rounds 100m DB overhead carry (2×17.5/10) 12 back squats 50/35 kg 5 Rounds 200m back rack DB carry 9 overhead squats
DUs MU Power Cleans
4 rounds 60 double-unders 7 ring muscle-ups 10 power cleans (60/40kg) Rest 90 seconds
Run 400 Front Squat
For time: 21-15-9 400m run Front squats (80/55kg) Pre WOD Find a heavy one rep zercher squat
HSPU Lunges Burpees Pushups
AMRAP in 15 min 10 Handstand Push-ups 10 DB walking lunges (22.5/15kg) 15 DB burpees 10 DB walking lunges 20 push-ups 10 DB walking lunges
Pul-ups Snatches Wall balls
For time: 25 pull-ups 50 hang power snatches (35/25kg) 75 wall balls (9/6kg) Rest 2 min 75 wall balls (9/6kg) 50 hang power snatches (35/25kg) 25 pull-ups
Carry Chipper
For time: 70 double-unders 200m farmers carry (22.5/15kg) 30 shoulder-to-overhead (35/25kg) 60 double-unders 400m MB carry (9/6kg) 20 shoulder-to-overhead (35/25kg) 50 double-unders 200m farmers carry (22.5/15kg) 10 shou...