SKILL CONDITIONING: EMOM x 12:00 (4 rounds of each)
A) 12 x pistols, 6 per side (not alternating)
B) 50 ft handstand walk/20 x shoulder taps w/toes on box/10-20 x handstand plate walks
C) 8-12 cal fan bike
WOD: For time,
7-5-3-5-3-1-3-2-1 front squats
12-8-4-12-8-4-12-8-4 hand release push ups
STRENGTH: Deadlift 1 RM
WOD: For max reps,
3 rounds — 4 min on/1 min off
21 x handstand push ups
21 x deadlifts
Max toes to bar in remaining time
CORE: 50 x alternating single leg V ups
:40 second plank
50 x V ups/tuck ups
:40 hollow hold
STRENGTH: In 12:00, build to a heavy complex of,
Power Clean + Hang Power Clean + 2 Push Jerks
WOD: For Time [15 Minute Cap]:
1,000/900 Meter Row
Into…
15-12-9 Clean & Jerks *
30-24-18 Box Jump Overs
* Every Break = 200 Meter Row
WOD: 5 rounds for time [30 Minute Cap],
60 x Double Unders
400 Meter Run
20 x Alternating Dumbbell Snatches
Rest 2 Minutes Between Rounds
ACCESSORY: 3 Giant Sets
100 Meter Overhead Kettlebell Carry
10 x Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
STRENGTH: Front Squat
On the 2:00
Sets 1, 2, 3: 6 reps @ 70%
Sets 4, 5: 4 reps @ 78%
Sets 6, 7: 2 reps @ 82%
WOD: On the Minute for max rounds,
7 x Thrusters
7 x Burpees
7 x Pull-ups
