WOD

30 Muscle-Ups for time. * 1 Muscle-up = 3 Pullups + 3 Dips * May be done as bar and/or ring Muscle-ups

Hang Power Clean * 7 Heavy Singles Hang Squat Clean * 7 Heavy Singles Squat Clean * 7 Heavy Singles

20 minutes practice Overhead Squat * Take from the racks * Behind the neck split jerk to receive * Choose own weight and rep scheme 20 minute AMRAP Run 200m 5 Strict Press Run 200m 10 Push Press Run 200m 15 Push Jerks * Choose own weight

40 minutes work: 1 Deadlift *Use approximately 85% of 1RM Max reps ring dips *Aim for sets of 7-10 10 Russian Kettlebell Swings *Use as heavy as possible * Not an AMRAP * Rotate through each station * Rest as required between work

8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION “Vern” 50 Pull-ups Run 400m 100 Push-ups Run 400m 150 Sit-ups Run 400m 200 Squats Run 400m 250 Double unders

7AM – NORMAL SESSION 8AM – JOIN IN SESSION 3PM – JOIN IN SESSION 4PM – NORMAL SESSION 20 minute AMRAP 1 Power Snatch 60/40 5 Box Jump Overs

“Fun Friday” 4 minute AMRAP 10 Knees to elbows 10 Box jumps 24″/20″ 10 Wall ball 10/6 Rest 2 minutes 8 minute AMRAP Run 200m 20 Double-unders 20 KB swings 24/16 Rest 4 minutes 12 minute AMRAP 30 Push Press 35/25 30 Squats 30 Sit-ups

5 rounds: 3 minutes to complete: 10 Box Jump Overs 24″/20″ Run 200m Max reps Dumbbell Snatch 25/15 Rest 2 minutes * Thank you Soflete 🙂 * If you want to upscale – do 10 rounds.

5 heavy sets of Big Clean Complex: Each set is 12 reps: 1. High Hang Squat Clean 2. Hang Squat Clean 3. Squat Clean 4. Push Press 5. High Hang Squat Clean 6. Hang Squat Clean 7. Squat Clean 8. Push Jerk 9. High Hang Squat Clean 10. Hang Squat Clean 11. Squat Clean 12.…

Row 1000m 75 Wall Ball Run 1000m 75 Wall Ball Farmer Carry 400m* * Men 2 x 15kg dumbbells * Women 2 x 10kg dumbbells