Gym WODs

7 Clean shrugs
7 Hang power cleans
7 Push presses
7 Front squats
7 Push jerks
7 Good mornings
7 Back squats

Wrist stretches
Child's pose lift offs

As a group:
5 Halting power cleans
5 Push jerks

(10 minutes)
Build to your working weight.

2 Power cleans
2 Push jerks
Every 1:30 x 12 rounds:
2 Power cleans
2 Push jerks

Extra credit:
(10 minutes)
Three rounds of:
8 Cuban rotations, L-arm
8 Cuban rotations, R-arm

Then,

Three rounds of:
10 Weighted back extensions
:30/:30 Side plank
(20 minutes)
Four rounds:
5 Front squats
10 Kip swings
5 Pull ups
Run 200m \\ 150 Single unders
15 minute AMRAP of:
Run 400m \\ 250 Single Unders
5-10 Pull ups
8 Front Squats

@ 50% of strength weight

Score =
Pull up reps + Front squat reps
+ Front squat weight
(8 minutes/ 2 rounds)
Find a teammate.

Row 8 calories
:30 handstand hold
3-5 HSPU
8 kip swings
3-5 pull ups
In teams of 2
30 minute AMRAP
20-40-60-40-20 reps of:

Row, calories (total)
Plank (both partners)
Handstand Push Up/ Pull up (total)
Lunges (total)
(15 minutes/ 3 rounds)
Run 200m
40 FT Duck walk
:20/:20 Pistol holds
3-5 Pistols
8 Kip swings
2 Bar muscle ups

*Find your 10/5 movement combination and set up equipment during drills.
7:00 AMRAP of:
Run 800m

Then,

10 Pistols
5 Bar muscle ups

Rest 3:00

Repeat.
(18 minutes)
Five rounds:
5 Press
5 Bent over rows

Every other round:
Hang :30-60
8 Dumbbell push presses
Row 200m
18 minute AMRAP:
Row 300/250m
Farmer Carry x2 laps
Plank :30-60
10/10 Dumbbell Push Press

Score is total of...
-Farmers carry weight in LBS
-Plank in seconds
-Push press weight in LBS
(20 minutes)
Four rounds:
5 Sumo deadlifts
8 Dumbbell snatches
2x Laps around room overhead
200m Run \\ 100 single unders

*Foundation sequence 1-2x during drills.
Four rounds for time:
Run 400m \\ 250 single unders
20 Dumbbell snatches
25 Sit ups

*alternate hands on dumbbell snatches