WOD

In Teams of 2

60 Wallballs (20/14)
200m Wallball Carry

60 Pull Ups
200m Wallball Carry

60 Hang Power Cleans (95/65)
200m Wallball Carry

60 Push Ups

Strength
Press: 3x5@65/75/85+
Based on 90% of your 1RM i.e. if 1RM press is 135, you would base your % 's off of 90.

Assistance
Seated DB press 3x15 E2MOM
*leave 1 rep in the tank

Skill

Shuttle rules/technique/practice ~10 min
Partner WOD
Bean bag shuttle runs @1:1

Strength

Deadlift: 3x5@65/75/85+
Based on 90% of your 1RM  i.e. if 1RM deadlift is 350, you would base your % 's off of 315.

Assistance

Strength
Bench Press:  3x5@65/75/85+ 

Based on 90% of your 1RM  i.e. if the 1RM bench is 135, you would base your % 's off of 121.

Assistance

WOD
Partner

for time
50•40•30•20•10
Alternating Dumbbell snatch 50/35
Single-arm overhead walking lunges 50/35
Bike/rower cals
American KBS 53/44
Weighted Sit-ups 25/15

Strength

1RM Overhead Squat (from the rack)

Rest

WOD

Annie
50.40.30.20.10 reps for time
double unders (2x singles)
sit-ups
Cap: 12 min

Strength

1RM Split Jerk (from the rack)

 

Rest

WOD

5 RFT
12 deadlifts
9 hang power cleans
6 push jerks 155/105

Strength

1RM Clean

Rest

WOD

1 mile run for time

If time remaining: coach-led group stretch/cooldown