WOD / Events

3 Sets – with light/warm-up loads of:
Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward)
Rest as needed
Glute-bridge w/ 1 second hold at top x 12 reps
Rest as needed

Every 5:00 for 30:00 (6 sets) of:
400m Run
8 Dead-lifts 315/225, Fx: 225/155
12 C2B Pull-ups, Fx: Pull-ups

3 sets of:
Barbell Curl x 10 reps

Ring Muscle-ups
20 Minutes skill score/technique practice, to include:

Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)

OR

Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
*Rest as needed

Advanced Athletes:
For Max Reps (18 minutes):
3 Sets of:
:90 on / :90 off
Ring Muscle-ups
Then,

3 Sets of:
:60 on / :120 off
Ring Muscle-ups

Record total reps completed

27-21-15-9
KBS (32/24) Fx = 24/16
Sit-ups
Box Jumps 24/20

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Front Squat
4 Super-Sets of:
Front Squat x 8 reps (start at 65% and build over the course of 4 sets)
Handstand Walk x 25 feet (scale = 25 shoulder taps against wall or: 30 handstand hold)

Every 2:00 for 14:00 (7 sets) of:
36 Double-Unders
9 Toes-to-Bar
3 Power Cleans (athletes choice)*

*Score = Heaviest Set of 3 Power Cleans Completed

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Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat
Wednesday: Muscle Ups
Thursday: Posterior Chaing Accessory and Triplet Intervals
Friday: Overhead Complex
Saturday: Hero Wod “Manion”
Sunday: Rope Climbs, Dubs and Box Jumps

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4 Super-Sets of:
Bench Press x 10 reps (A @~70%)
Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups)
Rest 2 minutes between sets

4 RFT:
2 Rope Climbs
15 Burpees
18/15-Calorie Row (RX+ = Assault Bike)

1 Round for time every 5:00 for 30:00 (6 sets)*:
18/15 Calorie Row
200m Run
10 Hang Power Snatch 115/80 Fx : 95/65
10 Overhead Squats 115/80 Fx: 95/65

*Score = slowest round

Post-Workout:
3 Sets of:
:60 Plank Hold
:60 Frog Stretch
:60 Hollow-Hold
:60 Rest

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4 sets of:
Floor Seated Dumbbell Press x 10 reps
Rest :60
Ring Dips x max reps
Rest :60

3 x AMRAP 5:
5 C2B Pull-ups (Fx = Pull-ups)
10 Push-ups
15 Russian KBS (32/24) Fx = 24/16

Rest 2 minutes and repeat 2 more times (start on the rep where you left off in the previous round); score for total reps of all 3 AMRAPs

Find a max load of each lift:
From minutes 0-7:00 find a 3 RM Hang Power Clean
From minutes 7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat
From minutes 14:00-21:00 = 1 RM Squat Clean

*Each 7 minutes segment is not for reps. Advanced Athletes should approach with a strategy that allows for 3-4 Max load attempts

AMRAP 9:
3-6-9-12 etc…
Toes-to-Bar
Box Jump Overs (24/20”)

Coaches choice finisher

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Split Jerk Technique (12 minutes)
3-3-3-3-3
Rest 1-2 minutes between sets
This is for Technique / Position. Work on speed and do not exceed 50% of 1 RM

Strict Press From Split (20 minutes)
8-8-8-8-8
Rest 2 minutes between sets
Build over the course of 5 sets

EMOM 10:
Odd: 20 Wall Balls 20/14, Fx : 15 Wall Balls
Even: Max Kipping HSPU
Score = total HSPU completed