Strict Press 5 x 3

Athletes should look to build from 05/06 to work to heavy (7/8) or moderate (5/6) set of 3 and complete 5 sets at that same weight.

With a 25:00 clock:

From 0:00-12:00:

Establish a heavy set of 3 Deadlift

From 12:00-17:00: Rest

From 17:00-25:00:

EMOM 8:

3 Deadlifts at 70% of HVY3

3 Box Jumps 30/24"

King Birthday Holiday - 9:15am ONLY

HotShots 19

6 Rounds for time:

30 Air Squats

19 Power Cleans 60/42.5kg

7 Strict Pull Ups (scale to 3, or 7 Ring Rows)

400m Run

Choose a steady, moderate pace (around 75-80% of your max pace). A fast pace out of the gate will likely lead to burn out and a poor overall score. When you complete round 1, look at the clock. Aim to complete each of the next 5 rounds at the same pace, +/- 30 seconds.

The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats. Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.

In teams of 2,

Ev3min x 10

9 Alt DB Snatch

9 Burpee Over Dumbell (add 1 DB Snatch each round)

30/20 Cal Ski or Row .

On a 3,2,1 go, both athletes will complete 9+9.

The first athlete to the ski starts working on the 30/20 Cals (M/F) alternating every 15/10 Cals.

Whatever time is remaining at the end of the 3min is the score.

All times are combined at end of workout and LOWEST score wins.

AMRAP 12:

12 front squats 50/35kg (bar taken from floor)

30 Crossovers (Single is 1, CX is 2)

Rest 5mins - then:

3 Rounds for time:

15 Pull Ups

18 Handstand Push Ups

21 Alt Pistols Squats

Barbell

EMOM 15:

1 squat cleanAdd load once every 3:00.

5 sets for load:

2 clean pulls (AHAP/9/10RPE)

Rest :30 between sets.

EMOM x 10 Snatch x 1

Athletes should start at a light to moderate load and add load each set.

Athletes should aim to finish on or slightly above their working weight for PartB.

For time:

10-8-6-4-2:

Squat snatches 60/42.5kg

After each perform 3 wall walks. (Open standard)

Power Clean 5x5

Athletes work up to a heavy (RPE 8/9) set of 5 and complete 5 sets at that weight.

Newer lifters should work up to moderate load (5/6) and complete 5 sets of 5 at that weight."

AMRAP 15 with a partner:

10 Ring Muscle Ups (athletes split reps)

200m run with a partner

One partner works and one rests during the Ring Muscle Ups. If you are unable to compete RMU, select any number of drills to help improve your RMU and then complete X reps as a sub for your RMU. Ie: 5 low ring transitions, or 5 jumping RMU etc.

40m EMOM

M1 - 14/11 Cal Row

M2 - 8-10 DeadBall Cleans

M3 - 250/200m Ski Erg

M4 - 7-10 DB Floor Press

Front Squat 5x5

Athletes should work up to a heavy (RPE 7/8) set of 5 and complete 5 sets at that weight.Newer lifters should work up to moderate load (5/6) and complete 5 sets of 5 at that weight.

EMOM x 10

Bar Muscle Up or Chest 2 Bar Practice.

Athletes can chose either movement and should spend 30-40s each minute working on drills to improve their BMU or C2B. Spend 10mins warming up and learning drills.

A.Strict Press 5 x 5

Athletes should add load each set and work up to a heavy (RPE 7/8) set of 5 and complete 5 sets at that weight.Newer lifters should work up to moderate load (5/6) and complete 5 sets of 5 at that weight.

B. For time:

1-2-3-4-5-6-7-8-9-10:

Wall Balls

Toes 2 Bars

Then…

10-9-8-7-6-5-4-3-2-1:

Wall Balls

Toes 2 Bars

Scale:

K2C/K2E 10:00-16:00.

Unbroken toes-to-bar through the rounds of 5.

All wall-ball shots should be unbroken.

Maintain quick transitions between movements.

16m CAP

In teams of 4:

For time;

300 Cal Air Bike

300 Cal Ski

300 Cal Row

4 Deadball Cleans at each change over….

Aaaand, EV4M - Team - 3 HRPU 6 Squat Thrusts 9 Air Squats

A. Tail Pipe

In team of 2, 3 rounds for time:

250m Row

Double KB Front Rack Hold

B. For time;

160 Wall Balls Alternate every 10 reps

However - EMOM x 5 Burpee

C. Durante Core Workout - 5 rounds of;

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10s Hollow Hold

1min rest when both athletes complete all reps

A. Weighted Pull Up 5x2

Adv athletes should work up to a moderate load and complete 5 sets at that weight.

Newer athletes should build to a moderate over 5-7 sets. Newer athletes can also focus on Strict Pull Ups without any additional weight.

B. 7 sets for load:

Power snatch5-5-5-5-5-5-5

(INT/beg - HANG) Advanced athletes should add load each set and work up to a moderate to heavy (6-8RPE) load over 7 sets.

Newer lifters should keep the load light (4-6RPE) and focus on technique

A. 5 rounds for time:

55 double-unders

5 push jerks 70/50kg

B. Every 3:00 x 7:

400m Run

Score is your slowest 400m time.

Scale - 200m

A. 4 RFT300/225m Row

10 Power Snatch 50/35kg

Rest 3mins

B. 9m AMRAP

15/10 Cal Air Bike 12 Alt DB Snatch 22.5/15kg9 Burpee Box Jump OversRest 3mins

C. 4 round for time:16 Toes 2 Bar8 Hang Power Cleans*Add load each round.60/70/80/90kg40/45/50/55kg