For time:
225 pound Deadlift, 21 reps
200m sandbag run
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
200m sandbag run
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
200m sandbag run
135 pound Push press, 9 reps
Scaling of weight according to strength will be provided
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35
Strength/Skill -5×3 Back Squat (heavy) 13 min A.M.R.A.P. 8 Burpees over the bar 10 Deadlift 135/95 12 Box Jumps 24/20
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM For time – 15-10-5: T2B Wallballs 20/14 Hang Power Clean 135/95 right into… 100′ Double Front rack kb lunge 53/35 right into… 5-10-15: T2B Wallballs 20/14 Hang Power Clean 135/95 *25 min Cap*