AMRAP 20:
10 DB power cleans (35/50 lb)

15 toes-to-bars
20 Gorilla side shuffle – 15 ft. (there and back = 1)

Post-workout:
3 sets:
:20 sprint for calories – row/ski/Echo
– Rest 2:00 between sets.

Coach’s notes:

Post rounds and reps for AMRAP and results for sprints to comments.

For time:
25 box jump overs (24/30 in)
800-m run
25 burpee box overs (24/30 in)

Post-workout:
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.

then…

Max GHD hip extension hold

Coach’s notes:

Post time to complete workout and time(s) for post-workout to comments.

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)
6 handstand push-ups
2 squat cleans (155/225 lb)

Coach’s notes:

Post rounds and reps complete to comments.

LYNN/BENCHMARK - 5 rounds for max reps:

Body weight bench presses
Pull-ups in a single set
– Rest as needed between rounds.

Coach’s notes:

Post reps for each movement and round and all totals to comments.

Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders

For time:
10-20-30-40-50:
Single DB lunges (35/50lbs)
Double-unders
Sit-ups

Coach’s notes:

Post results for double-unders and time to complete triplet to comments.

7 sets for load:
3 deadlifts

OR

7 sets for load:

1 deadlift
2 hang power cleans
2 shoulder to overhead

Post-workout:
3 rounds for reps:
1:00 GHD hip and back extensions
1:00 rest

Coach’s notes:

Post loads for all sets to comments

On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups

ELLEN/BENCHMARK – 3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)

Post WOD:
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm

Coach’s notes:

Post time to compelte triplet and notes for post-workout to comments.

5 sets for load:
3 hang power snatches

5 sets for load:
3 hang power cleans

Post-workout:
Accumulate:
30 strict weighted pull-ups

Coach’s notes:

Post loads for all sets and weight for pull-ups to comments.

4 rounds for time with a partner:

50m DB lunge – 25/35 lb (share work)
200m farmers carry – 25/35 lb (both working)
60s bar hang (synchro)

Coach’s notes:

Post time to complete to comments.