Wod

5×5 TnG Power Snatches

For Time
10-9-8-…-1
Deadlifts 130% Bodyweight
Dual DB Hang Squat Cleans
Dual DB Shoulder to Overhead

Every 3:00 min x 5 rounds
7 Back Squats (first set at 73% +)

EMOM 18
1. 7 High Box Jumps
2. 12/7 Hspu / def Push-ups/ push ups
3. 25 Slam Ball Squats

3 Rounds for max reps
1 min per Station

Double Unders
Plate OHSQ 20/15
Burpees
Medball Clean 9/6
Pull up L-Sit hold
3 min Rest

Every :90 for 5 Rounds
7+ ring dips
scale: feet on floor ring dips

Press Complex for max weight
1 Push press
1 Push Jerk
1 Split Jerk

For Time
1000m Row
then:
6-9-12-9-6
Heavy Single Arm Push Jerks
Front Squats 70/50

Hang Squat Snatch
7×2 reps

Snatch pulls
3×3 with 100% of best attempt

3 RFT
15/10 cal row
10 Sumo Deadlift High Pulls 45/30
45 m Shuttle Run

Time cap 7 min

Amrap 45min
400m run
7 strict Pull ups
400m run
15 clapping push ups

Overhead Squats
3-3-3

Back Squats
8-8-8-8 (70% +)

For Time
100 Doubles
50 Overhead Squats 20/15
25 Hspu
100 Doubles
25 Overhead Squats
12 Hspu

Deadlift Bodyweight Test
90 sec for max reps with 125% of Bodyweight

Strict Pull Ups 6×3
weighted / banded

Every 2:30 min-7 Rounds
12 anyhow Burpees over bar
3 Power Cleans
2 hang Power Clean
1 hang Squat Clean

5 Rounds, with 2 min Rest
200m Run ( Slamball 10/6kg)
25 Box Jumps Over
10 Single Arm Overhead Squats* (DB or KB)

Choose a challenging weight and increase weight each round
Score is slowest lap time

Partner KB Wod
100 Russian Kb Swings 32/24kg for time
Partner: L Sit Hold on Rack ( High Knees hold )
*Dual KB Front Squat 2x KB

“Coe”
10 Rounds
10 Thruster 45/30
10 Ring Push ups