Every 1 min for 10 mins do:
1 Squat Snatch, pick load
— Rest as needed —
Every 2 mins for 16 mins do:
2 Overhead Squats, pick load
— Rest as needed —
Every 3 mins for 9 mins do:
3 Front Squats, pick load
5 Rounds for Time
15 Ring Push Up
20 Box Jumps L/M
25 KB Swings 24/16 kg
100 Single Unders
“Jackie”
For time
1000m row
50 Thrusters 20/15kg
30 Pull ups
Complete as many rounds as possible in 20 mins of:
Row 1000/800 mtr.
Dumbbell Farmers Carry, 22,5/15 kg 100 m
50 Sit-ups ADV: 30 GHD Sit Ups
5 rounds for time of:
50 double-unders
14 Mtr single-arm overhead lunge 22,5/15 kg
WOD
For max Reps
1 minute of assault bike
1 minute of burpees
1 minute of toes-to-bars
2 minutes of assault bike
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of assault bike
1 minute of burpees
1 minute of toes-to-bars
Hang Squat Clean
3-3-3-3-3-3-3
20-16-12 reps, for time of:
Dumbbell Box Step-up, 2 X 22,5/15 kg
Dumbbell Push Press, 2 X 22,5/15 kg
Pull-up
3 rounds for time of:
20 Turkish get-ups 15/10 kg
Row 500/400 meters
3 rounds for time of:
100 Double Unders
20 Power Snatches, 40/25 kg