Skill: Power clean + hang clean, building to a heavy single complex (no dropping bar from PC)

THEN

3 Rounds for total reps:

2 min clock: 100m sprint then max power cleans (135/95)

1 min REST

Warm up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backward lunge walk

Skill: pull ups

WOD:
3 x 5min AMRAP
3 pull ups
6 push ups
9 squats
Rest 2 mins between cycles

GAME!!!

 

A) 12min E2MOM; Even: 3 muscle ups Odd: 7 HSPU

(no scaling, if you can’t do this, work with the gpp class / coach)

B) CF Metcon

C) Back Squat, build to a heavy single, then 2 sets of 3 @ 85%

A) 50 GHD Sit ups

B) CF Metcon

C) 75’ of accumulated HS walking

Skill: 5 x 1 time through complex of snatch grip DL, hang pull, hang power snatch @70% of 1rm (same weight for all sets).

Then

Working with a partner 1:1, 15 min AMRAP:

50m Farmer’s carry (53/35)

10 Deadlift (265/185)

Skill:

Option 1: 12 min E2MOM

Max unbroken bar/ring MUs

*Scaling: Rogue bar or jump from box MU practice

Option 2: 12 min EMOM

Odd minutes – 5 strict pull-ups

Even minutes – 5 strict HSPU

A) Complex; (Power Snatch, hang Snatch, OHS) 5 sets @ 70 – 75% of your full snatch (or power snatch which ever is heavier)

B) CF Metcon

C) 10rm dumbbell strict press

Skill: Hollow hold tabata – 8 rounds (4 mins), 20 sec hold, 10 sec rest.

5 minutes rest THEN

Burpee Mile!

Run one mile for time

Every minute on the minute, perform five burpees – including to begin the run.

Warm Up: 3 x  of
10 med ball front squat
10 med ball cleans
10 med ball slams

Skill: 3 rep max front squat

WOD:
150 wall balls

GAME!!