Build to a mod/heavy weight and complete all 5 sets of 3 at that weight.
*Reps do not have to be touch and go.
EMOM x 14
Odd: 4 Burpees over the Bar + 8 Weighted Box Step Ups
Even: 10 Deadlifts @ 60-70%
*AMRAP of Deadlifts on min 14.
Score=max deadlifts in last minute
AMRAP x 30
1 Round of DT
20/15 Ass Bike Cals
*Add one round of DT every time you finish the cals until time runs out.
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)
Row/Ski-200m
Score=highest rounds of DT you get through. (not accumulated)
Build to ~70% for your first set of 5. Add weight every set. Ideally, your last set of 5 should be ~90%.
For Time:
30-27-24-21-18-15-12-9-6-3
KB Hang Snatch
KB OH Squat
Time cap: 15 mins
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (175/120)
11 HSPU
11 KB Swings
11 T2B
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)
For Time:
200m Run
25 Burpee Box Jumps
400m Run
50 Lunges
600m Run
75 Ab Mat Sit Ups
800m Run
100 Machine Cals
CrossFit Wig Wag 