WOD

Every 2 minutes for 10 minutes:
Strict Press x 3

Every 3 minutes for 6 minutes:
Max reps at 85% 1RM

AMRAP 12 min:
5 C2B
10 wall ball (20/14)
20 double unders

Strength
Power Snatch 4×2; increasing

Conditioning
6 minute AMRAP:
4 Burpees, lateral over the bar
2 Power Snatches

Use 70% of heaviest double from above.

Sweat Class
Minutes 1-5: EMOM 5-8 Pull ups
Minutes 6-10: Row for Calories
Minutes 11-15: EMOM 8-10 Front Rack Kettlebell Reverse Lunges (Moderate Weight)
Minutes 16-20: EMOM 3-5 Parallette Shoot-thrus (with Push up and Dip)
Minutes 21-25: Row for Calories
Minutes 26-30: EMOM 5-8 Pull ups

21 – 15 – 9:
Deadlifts (225/155)
400 Meter Run

Sweat Class
Partner Conditioning
10 rounds for time:
10 Kettlebell Deadlifts
10 Kettlebell Swings
10 Goblet Squats
10 Box Jumps with step down

alternate every round

3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters 75/55#

Teams of 3
100 Calorie Row
Run 200m
100 Burpees
Run 200m
100 Power Cleans
Run 200m
100 Toes to Bar
Run 200m
100 Push Jerks
Run 200m
100 Burpees
Run 200m
100 Calorie Row

100 Double-Unders, 10 Overhead Squats, 5 Ring Muscle-Ups
80 Double-Unders, 8 Overhead Squats, 4 Ring Muscle-Ups
60 Double-Unders, 6 Overhead Squats, 3 Ring Muscle-Ups
40 Double-Unders, 4 Overhead Squats, 2 Ring Muscle-Ups
20 Double-Unders, 2 Overhead Squats, 1 Ring Muscle-Ups
Rx Loads – 135/95#

Squat Snatch – 1-Rep Max

AMRAP 10:
5 Pull-Ups, 10 Pushups, 15 Air Squats

Sweat Class
“Mary”
20 Minute AMRAP
5 Handstand Push-ups
10 Pistols
15 Pull-ups

AMRAP 9:
9 TTB
7 Kipping HSPU with Open “tape-line” standard.
5 Power Cleans, 135/95

Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

Sweat Class

Tabata