WOD

Skill Work:

Split Jerk Technique

Workout:

5 Rounds (Not for time)

10 Deficit Deadlift @ 50%

10 Front Rack Lunge

10 Bent Row

10 Floor Press

Workout:

For time: (40 min cap)

3 rounds of:

10 Rounds of:

5 Box Jump Overs

3 Handstand Push-Ups

1 Power Clean @ 65%

Rest 3

Workout:

For time
500m Row
10 Snatch @ 60%
Rest 2

400m Row
14 Snatch @ 55%
Rest 2

300m Row
16 Snatch @ 50%
Rest 2

200m Row
18 Snatch @ 45%
Rest 2

100m Row
20 Snatch @ 40%

Workout:

4 rounds of:

On a 4 minute clock;

40 Plate Jumps

10 Thruster to Push Press 75/45

15 Sit-Ups

Max-Effort Weighted Box Step-Ups with Plate in remaining time

Rest 4 minutes between rounds

In the middle of the 4:00 of rest, there will be an opposing 1:00 of work. First and third round will be Planking, second and fourth rounds will be In-Place Heavy Farmer Carry Holds.

4 x 5 Minute EMOMs

EMOM 5 #1
7/9/11 Burpees
Rest 2

EMOM 5 #2
14 Alternating Dumbbell Snatch HEAVY
Rest 2

EMOM 5 #3
10 Toes-to-Bar
Rest 2

EMOM 5 #4
12/9 Calorie Bike

Workout:

For time:
5 rounds of:
300m Run
2 rounds of Cindy
Rest :90

Workout:

AMRAP 30
10 Cleans (95/65#)
20/15 Calorie Row
30 Ball Slams
40 Double-Unders

Workout:

6 x 3 Minute AMRAPs
AMRAP 3
25 Box Jumps (20/24″)
20 Wall Balls (14/20#)
Max-Effort Kettlebell Swings (35/53#)
Rest 1

AMRAP 3
25 Kettlebell Swings
25 Box Jumps
Max-Effort Wall Balls
Rest 1

AMRAP 3
20 Wall Balls
25 Kettlebell Swings
Max-Effort Box Jumps
Rest 1

Then repeat the ENTIRE thing.