Back Squat20 min to Find a heavy single but not a 1rm WOD 3 rds 21 pullups 15 thrusters 95/65 9 hand release pushup Comp: 3 rds 21 pullups 15 thrusters 9 hspu
Wod 1 5 min to est a max of the following complex: 2 hang cleans + 2 shoulder to overhead Rest 1 min 2 min to complete as many pullups as possible WOD 2 Buy in: 4x200m relay 36 power snatches 95/65 12 knees to chest 24 power snatches...
Cleans2x3@85% 4×1@95% WOD Every 5 min for 20 min Run 400 m 10 unbroken shoulder to overhead 135/95 * 10 burpee penalty to be paid at the end for breaking shoulder to overhead
Back Squat5x2@95% WOD 60 hand release pushups 60 kb swings 53/35 60 squat jumps *at the top of each minute perform 5 pullups. Competitors do 5 chest to bar pullups. **reps may be divided anyway you like
Teams of 240 push press 115/75 40 box jumps 800 m run (each member runs 400) 40 deadlifts 115/75 40 pullups 800 m run (each member runs 400) *if teams of 3 60 reps of each and 1200m of running
Overhead squats3-3-3-3-3 WOD: 4 min 50 wallball shots Then as many snatches as possible 95/65 Rest 4 min 4 min 50 wallball shots Then a many power cleans as possible 135/95