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WARM UP

Curb 2 Curb Run

20 PVC Pass Thru

Curb 2 Curb Run

20 PVC Figure 8’s

Curb 2 Curb Run

20 Air Squats

Curb 2 Curb Run

20 Push-ups

PART I

– Strength –

10 Min to Find 3 RM Touch and Go Power Snatch

– Performance –

10 Min EMOM

Odd: 6 Power Snatch (135/95)

Even: Curb to Curb Run

– Conditioning –

10 Min AMRAP:

6 Hang Power Snatch

200m Run

PART II

8 Min to Complete:

3 Rounds:

15 Overhead Squats (115/75) Rx+ (135/95)

:90 Rest

@ End of 8 Min, Complete 10 Min AMRAP:

200m Med Ball Carry (20/14)

ME Unbroken HSPU

WARM UP

Plyos

PVC Warm-Up

Banded Shoulder Stretch

3×10:

Ring Rows

Pushups

PART I

– Strength –

10 Min Cap

Death by Pull-Ups

*Must be Strict (or Weighted)

– Performance –

10 Min Cap

Death by Pull-Ups

*Must be Kipping

*Must Increase by 2 Each Round

– Conditioning –

10 Min EMOM

Odd – 10 Pull-Ups

Even – 10 Burpee to Box

PART II

20 Min AMRAP

200m Run

15 Ring Dips

15 Toes to Bar

15 KBS (24/16)

WARM UP

200m Run

Plyos

WOD

3 Part Chipper:

As Far as Possible in 3 Minutes:

10 Pullups

15 KBS (24/16)

20 WBS

25 Burpees

30 Lunges

40 Situps

400m Run

– Rest :90 –

As Far as Possible in 5 Minutes:

10 Pullups

15 KBS (24/16)

20 WBS

25 Burpees

30 Lunges

40 Situps

400m Run

– Rest :90 –

Then Complete the Chipper for Time!