A) Strength: back squat 5rm

B) 30 snatches 155/105
For time
Power snatch is permitted
Score: BS 5rm, time

A) Gymnastics; handstand holds/walking
10 min emom
20’ hs walk, or 20sec hs hold
B) Metcon:
8 push ups
8 deadlifts 185/135
8 burpee over bar
8 rds for time
Score: Rds / metcon time

A) Oly: E90SEC x 7 Rds; Power clean + clean + front squat start at 65% of

B) Metcon: 12min partner wod 1:1 switch any time
5 Front Squats 185/135 (from the ground)
2 rope climbs
Score: heaviest complex / Rds and reps

A) Strength: Strict Press 5rm

B) Metcon: 8min AMRAP
10 Dumbbell overhead lunge 40-50/25- 35 (single dumbbell, use whatever hand you want)
5 Dumbbell shoulder to overhead (whichever arm)
10 toes to bar

A) Metcon:

AMRAP 20 - Teams of 2

Partner 1:
400m Run

Partner 2:
AMRAP
2 Rope Climbs
8 HSPU
12 KB Swings 53/35

A) Oly:

30 min EMOM

1 power Snatch

1 overhead squat

Load should be around 65 to 75% of 1rm power Snatch. Ideally, pick a load and stick with it.

A) Endurance:

1K ROW + 25 burpees

B) Metcon:

12min EMOM

50m (25 down 25 back) Shuttle sprint

A) Strength:

Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)

B) Metcon:

10min AMRAP - partner 1:1 teams of 2 alternate full rounds:

A) Gymnastics; strict pull ups

E90sec x 7 rds; 3 to 5 strict pull ups.

Scale to rogue bars or supine ring rows

B) Metcon:

AMRAP 5