Build to a moderate 10 rep.
1 Round:
18 DB Thrusters 50/35
15 Ab Mat Sit Ups
12 DB Front Rack Lunges
2 Rounds:
15 DB Thrusters 50/35
12 Ab Mat Sit Ups
9 DB Front Rack Lunges
3 Rounds:
12 DB Thrusters 50/35
9 Ab Mat Sit Ups
6 DB Front Rack Lunges
EMOM x 30
1. 12 Deadlifts 155/105
2. 12/8 Ass Bike Cals
3. 9 Hang Power Clean/6 Push Jerks 155/105
4. 15 Air Squats
5. Rest
4 rounds:
10 DB Halos
10 DB Side Bends (each side)
20 Alt. V Sits
Split Jerk (1 Rep Max)
12 min AMRAP:
20 OAA DB Hang Clean & Split Jerk 50/35
10 Chest 2 Bar Pull Ups
10 Alternating Pistols
For Time:
200m Run
200 DU
200m Run
100 DU
200m Run
50 DU
-Rest 1:30 min-
21-18-15-12-9-6-3
Squat Snatch 95/65
Box Jump Overs 24/20″
3 Rounds:
1 Min D Ball Hold
20 GHD Sit Ups
Squat Clean Complex:
1 Power Clean + 1 Front Squat + 1 Squat Clean
Must stay connected to the bar.
For Time:
30-20-10
Rower Cals
15-10-5
T2B
Burpees to a target
15 min time cap
CrossFit Wig Wag 