Team WOD

In Pairs

6 Rounds For Time:

12 X Deadlift @70/50kg
10 X Hang Squat Clean @70/50kg
8 X STOH @70/50kg
15/12 X Cals
10 X Burpee Over Bar
8 X Bar Muscle Ups / Strict Pull Up + Dip / Low Bar + Push Up or 16 X Ring Row

Time Cap: 30 Mins

A.

Strength – Handstand Push Up*

4 Sets:
60s X Strict HSPU*
Superset with…
60s Hollow Body Rock
Rest 60s

*Scaling: Negative HSPU, Pike Box PU, Z-Press

B.

Metcon

6 Alternating Rounds
2 Mins Work – 1 Min Rest

Rounds 1 / 3 / 5
12 X DB Power Clean @2 X 22.5/15kg + ME Wall Ball @9/6kg

Rounds 2 / 4 / 6
6 X Devils Press @2 X 22.5/15kg + ME DU / SU

A.

Strength – Deadlift

4 X 5 @RPE 8

Rest 90s Between Sets

B.

Metcon – 5 Rounds For Time:

12 X Hang Power Snatch* @42.5/30kg
14 X Box Jump @24/20”
16/12 X Cals

*Scaling: KB American Swing

Time Cap: 15 Mins

A.

Strength – Back Squat

4 X 4 @Tempo 31X1 (Max RPE 8)

Rest 60-90s Between Sets

B.

Metcon – 10-1 Strict Strength Ladder

Toes To Bar / Toes to KB
Alt Forward Step-Out Lunge @60/40kg
Windscreen Wiper
HR Push Up

Time Cap: 18 Mins

Barbell – Clean & Jerk Complex

A.

Build to a ‘Heavy For The Day’ single of:

1 X Clean + 1 X Hang Clean + 1 X Split Jerk

Rest as needed between sets

B.

12 EMOM @70% of A

1- 1 X Clean + 2 X Hang Clean
2- 3 X Spilt Jerk
3- 30s Scissor Kicks