3 Rounds
:30 Row, moderate-aggressive pace
12 Ground to Overhead w/ 25lb Plate
9 Gymnastic Kips
6 Push Ups
3 Strict Pull Ups (Use band or scale to Ring Rows)

Strength

We can spend some time on warming up to a good weight before we start the 15 minute clock

AMRAP 15 Minutes
1 Snatch from the floor + 1 Hang Snatch from below the knee + 1 Hang Snatch from above the knee
Rest as needed (1-2 minutes)

Wod
AMRAP 7 Minutes
40/30 Calorie Row
30 Front Squats 95/65lbs
20 Clean and Jerks 95/65lbs
Max Rep Ring Muscle Ups in remaining time (scale to most challenging version of pull up for you)
Score is total repetitions completed across entire workout.

CONDITIONING

Feel: Gas
Pacing: Reach
Target Score: Get to the Muscle Ups
Firebreather Score: 15/12+ Muscle Ups
Scaling

• Row: Should take 1:30 (on the fast end) to no more than 2:30 to complete. Stagger start heats to allow multiple athletes the ability to use the rower.
• Front Squat: 1-3 sets, ideally 1 or 2.
• Clean and Jerk: 1-3 sets. Should be light enough to perform large sets of touch and go reps – singles at this weight shouldn’t be a strategy.
• MUs: Scale to Bar muscle ups, or Chest to Bar/Chin Over Bar Pull Ups

Partners Split how you want

AMRAP 12 minutes of:
10 Burpees
10 Wallball Shots, 20/14

Wod 2, split how you want 6 Minutes, split how you want
75 Double-unders
10 Deadlifts, 315/205

Wod 3- 10 minutes
12 Chest to bar pull ups
24 Kb swings
42 Air squats

*Rest 5 minutes between workouts

Endurance 8am Partners
1 Round, partner, max reps, no transition time, switch whenever you want
10 Min Max Cal row
10 Min Max Ski
10 Min Burpee box step up, no jump!
10 Alt. 200’s running

9am with a partner

This WOD is spicy but definitely an enjoyable one to do with a partner, courtesy of CrossFit Alter. Weights should be light enough for big sets, and work can be split evenly. For time, complete:

• 150 wall balls 20/14
• 30 power cleans 135/95
• 75 wall balls
• 20 power clean
• 35 wall balls
• 10 power cleans
• 100 deadlifts

3:00 Bike performed as :45 Easy, :15 Hard x3
Then,
3:00 Banded Glute Activation
Then,
30 Medicine Ball Squat Cleans Then, banded front rack stretch 2:00/side


Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean.
**Bar starts on the floor. Clean deadlift to the knee, and then clean. Goal is for the last wave to be heavier than last week’s last wave.

Warm up

12 RDLs w/ Snatch Grip
12 High Pull w/ Snatch Grip
12 Power Position Snatch High Pulls
12 Overhead Squats
12 Power Position Squat Snatches 12 Hang Squat Snatch above the knee

Strength
On a 15 Minute Clock
1 Snatch Pull
1 Hang Squat Snatch, above knee
Rest 1-2 minutes between sets.
Start light and add weight if things look and feel good.

AMRAP 6 Minutes
20 DB Shoulder to OH 50s/35s
20 DB Box Step Overs 50s/35s to 24/20″

Feel: Muscular Overload
Pacing: Reach
Target Score: into the 2nd set of Step Overs
Firebreather Score: Into step overs on round 3

Scaling

• DBs: Need to be heavy enough to challenge athletes but neither movement should exceed 3 sets to complete. Lighter is better today – push athletes to push themselves for a short 6 minutes!
  
  

Extra 3 Rounds
200m Run
20 alternating pistols (scale to one legged squat to bench or box or foot behind the leg pistols)