8am

5 x E3MOM

20/15 cal row

10 KB clusters

5 Bar Muscle ups

9am

Team Chipper

150 box jumps

150 pull ups

150 KB swings

150 lunges

150 TTB

150 Push press

150 DB snatch

150 Thrusters

150 Burpees

150 DU

10:00 am

clean grip OH squat 8 x 1

Clean and jerk 8 x 1

Pendlay row  5 x 3

Holleyman

30 rounds

5 wall balls

3 HSPU

1 power clean

Skill

Bar Muscle ups

20 min EMOM

min 1 - DU / triple under

min 2 - chin over bar hold

min 3 - Star fish plank

min 4 - Ring support hold

Snatch Balance

Build to a heavy single

Power Snatch

5 x 2

In Teams

max cal bike

10 min EMOM

5 x clean and jerk

same weight as 3 x clean and jerk

5 rounds, Every 3 mins

20 push press

Max Pull ups

rest 2 mins after each round

Strength

Back squat

find a 10rm

Nancy

5 rounds

400m run

15 OH squats Retest from May

8am

5 rounds, every 3 mins

50 DU

10 DB hang clean and jerks

10 TTB

9am

Team WOD

7min syncro burpees

rest 5 mins

Partner clean ladder

40 cleans

40 cleans

40 cleans

10am

OHS

5 X 3

Snatch high pull + power snatch + snatch

8 x 1

Snatch Deadlift

5 x 5

Partner Nate

30 min AMRAP

2 muscle ups

4 HSPU

8 KB swings

Skill - Muscle ups

Last week

Spotted Ring muscle ups - last week of this approach

20 min EMOM

Min 1 - 5 sec SA hang

Min 2 - KB golfers deadlift

Min 3 - L-sit hold

Min 4 - Alt DB snatch

10 min EMOM

3 power snatch

same weight as last weeks 5 x 2

4 min AMRAP

10 OHS

10 CTB

rest 4 mins

4 min AMRAP

12 OHS

12 CTB

4 min AMRAP

14 OHS

14 CTB

Strength

Front Squat

Build to a heavy single

Oly - Power clean

5 x 2

for time

1000m row

Strength

Deadlift

Build to a heavy 10RM

Skill - HSPU

Diane

21 - 15 - 9

Deadlift

HSPU

8am

5 rounds, every 3 mins

20 cal row

10 KB snatch

10 Ring Dips

9am

Team WOD

10 min AMRAP

10 SDHP

10 burpees over bar

10 min AMRAP

10 Front squats

10 TTB

10:00 am

clean grip OH squat 5 x 3

hang clean + 2 jerks

Pendlay row  5 x 5

2001 m run

11 box jumps 30/24"

11 thrusters 50/35

11 burpee CTB

11 Power cleans 70/47

11 HSPU

11 KB swings

11 TTB

11 Deadlifts 70/47

11 push jerks 50/35

2001 m run

wear a vest if you have one

Skill - Muscle ups

Spotted Ring muscle ups

20 min EMOM

Min 1 - Ring support

Min 2 - KB cleans

Min 3 - DB man makers

Min 4 - Glute bridges

Strength

OHS

Build to a heavy Single

Oly - Power Snatch

5 x 2

For time

50 cal assault bike

Strength - Turkish get ups

build to a heavy single

Tabata

8 rounds, 20 sec work, 10 sec rest

Air Squats

Pull ups

push ups

Row cals

Isabel

30 Snatch

rest 5 mins

Annie

50-40-30-20-10

Sit ups

DU

rest 10 min

Grace

30 clean and jerks

8am

5 rounds, every 3 mins

50 du

10 TTB

5 Def HSPU

9:00 am

Team WOD

100 Back squat

100 Pull ups

100 Front squats

100 pull ups

100 OH squat

100 pull up

10am

OHS

6 x 2

High hang + hang + snatch

8 x 1

Snatch Deadlift

5 x 3

Time to revisit this bad boy before the bad weather sets in. 

The run and burpees can be broken down however you want, there will be a 50 min time cap like last time. 

Those that missed it last time due to seeing 10 miles, most people last time managed 3-5 miles so Im not expecting anyone to finish it. 

Its a mental grinder, how far can you get. 

Clovis

for time

10 mile Run

150 burpee pull ups

or

150 burpees

Skill - Muscle ups

Spotted Ring muscle ups

20 min EMOM

Min 1 - Seated box jumps

Min 2 - Banded pull downs

Min 3 - DB step ups

Min 4 - Ring rows

10 min EMOM

3 x clean and jerks

for time

1000m row

50 HSPU

30 Clean and jerks

Strength -

Find a Max

OHS

Oly - Snatch Complex

Snatch high pull

hang snatch

snatch

Anaerobic - Ski erg

For time

500m

Skill

pull ups or butterfly

Chelsea

30 min EMOM

5 pull ups

10 push ups

15 Air squats

8:00 am

5 rounds, every 3 mins

20/15 cal row

15 TTB

10 DB clean and jerk

9:00 am

Partners

60 - 40 - 20

hang power snatch

C2B

10:00 am

clean grip OH squat 6 x 2

power clean + hang clean + jerk

Pendlay row  5 x 3