7 Rounds of:
30 seconds max rep pull ups
30 seconds of rest
30 seconds max rep burpees
30 seconds of rest
30 seconds of max cal Assault bike
30 seconds of rest
On a 5 Minute clock, cash in with an 800M/700M Row, then max reps strict press with remaining time (75/55#)
2 min rest
On a 5 Minute clock, cash in with an 800M/700M Row, then max reps push press with remaining time (95/65#)
2 min rest
On a 5 Minute clock, cash in with an 800M/700M Row, then max reps push jerks with remaining time (115/75#)
20, 15, 10, 15, 20
DB Snatch
K2E
Box Jumps
200M Run after every completed round
10×2 Wide Stance Box Squat
WOD:
4RFT
21 Pistols
15 KB Swings
9 Burpees
Accessory: Banded GM static holds 3x1min
Build to a 1RM Jerk (split OR power)
EMOM x 9 min:
7 Pull ups
3 Jerks (75%)
Trident Triathlon
800M Run
1000m Row
1.5 mile Assault bike
3 min Rest
400M Run
500M Row
3/4 mile Assault bike
“The Chief”
5 x 3 Min Amrap
3 Power Cleans (135/95)
6 Push ups
9 Squats
1 min rest between rounds
1000M Row OR 800M Run Cash In
50-40-30-20-10
Russian KB Swings
Abmat Sit ups
1000M Row/ 800M run cash out
Teams of 3 complete a 26 min Amrap of:
10/8 cal Assault bike sprint
10 Hang Power cleans
10 T2B
9×3 Push Press (65%-70% of 1RM)
7 RFT:
10 Box Jumps
10 1-arm DB push press (L)
10 1-arm DB push press (R )
Accessory: 100 Banded pull-aparts
Every 3 minutes for 24 Minutes:
Odd cycles:
20 Goblet Squats (53/35#)
20/16 cal row
Even Cycles:
2 rounds of
7 Burpees
7 Pull ups
Work up to 6 sets of a snatch complex:
1 power snatch
1 Hang Power Snatch
1 Hang Squat Snatch
then,
5 RFT:
50 Double Unders
10 DB Snatches
EMOM for 30 min:
Odd minutes:
12 Burpees
Even Minutes:
12 cal row
10 x 2 Box Front Squats
Acessory 1:
3x supersets:
20 Jumping Lunges
15 Stiff-legged Sumo Deadlifts
1 min rest between sets
Accessory/Finisher 2:
4 Rounds:
20 seconds good mornings
20 seconds good morning static hold at bottom position
20 seconds of rest
6 Rounds for time:
10 DB Squat Cleans
10 Box Jump Overs
10 Toes To Bar