5-23

Partner max effort4 min AMRAP squat cleans 135/95

Rest 1 min

4 min AMRAP burpees 
Rest 1 min

4 min AMRAP ground to overhead 135/95

Rest 1 min

4 min AMRAP double unders

Rest 1 min 

run 800 together!

*1 partner works at a time except on the run.

5-22

3-3-3-3 touch and go deadlifts
Wod

15 min

9 deadlifts 155/100

12 pushups

15 box jumps 24/20

5-21

Snatch 60%x 3

70% x 2

75%x2

80%x2

85%x4

WOD:

8 min 

3-6-9-12-15-18….

Hang power snatch 95/65

Pullups

Competitors

Hang squat snatch 95/65

Chest to bar pullups

“Happy Birthday Rob”

Bear complex:

Without dropping the bar complete the following sequence 7 times

Power Clean

Front Squat

Push press

Back squat

Push press

Once you’ve completed the sequence 7 times without stopping, drop the bar, add weight. Complete 5 rds.

*you may combine movements. There is no time component to this workout. Your score is heaviest completed round.

IMG_2580-1 copy
Happy 32nd Birthday Rob!”

5-19

4 sets Strict pullups4 sets Hspu 

**Competitors strict chest to bar, and strict or deficit hspu

2 min each station

1. Ring dips – competitors – muscle ups

Rest 1 min

2. Double unders

Rest 1 min

3. Sit ups

Rest 1 min

4. Hand release pushups 

Rest 1 min

5. Calorie row

5-18

Back squat

6@70%

6@80%

3@90%

2@95%

WOD
21-15-9

Thruster 95/65

Kb swing 53/35

400 m run

5-16

Strict Press

3-3-3-3

WOD

“Danny”

Performed as a partner wod, divide reps anyway you like.

20 min AMRAP

30 box jumps 24/20

20 push press 115/75

30 pullups