WOD

Metcon (reps)

”Macho Man”
EMOM for as long as possible

3 Power Cleans
3 Ft. Squats
3 Jerks

Rx 185/135lbs

WOD

Strength (load)
Deadlift 5RM + 1x AMRAP @ 90%

Metcon (time)

For time:

15 Ft. squats 42,5/30kg
200m Run
12 ft. squats
200m run
9 ft. squats
200m run

WOD

Skill work – Split jerk

Metcon (time)

”Jerk Nancy”
5 Rounds for time:
400m run
12 Split jerks, alt. legs 60/40kg

*Accesory:
Press BTN in Split 5×10
Bent Over Rows 5×10

WOD

Skill work – Toes to bar

Metcon (time)
For time 30-20-10 reps of:
DB squat cleans, alternating arms 22,5/15kg
TTB
200m run after each round

WOD

Strength (load)
Thruster 5RM + 1 AMRAP @ 90%

Metcon (reps)
Tabata thrusters 20/15kg

*Accessory:
Bulgarian Split Lunge 5×10/10
Hollow Rocks 5x1min

WOD

“Modified triple 3”
For time:

Row 2000m
200 DU’s
Run 1.6k

WOD

Metcon (time)
For time:
40-30-20-10 reps of
Calories row
Wallball shots 20/14lb
Sit-ups

Timecap: 20 minutes

WOD

Metcon (time)
3 Rounds for time:
10 Burpee box jump over 30/24”
400m run

Timecap: 13 minutes

WOD

Metcon (time)
With partner 150 Snatches for time. 75 reps each. M: 35kg N: 25kg

Timecap: 8 minutes