Skill: EMOM x 6

Odd: 3-5 strict HSPUs 

Even: Max set of unbroken chest to bars or pull ups or do 10 ring rows

 

Strength: 15 Mins to find 1RM OHS

3-3-2-2-1-1-1…

 

4 mins transition 

 

WOD: 12 min AMRAP:

10 power cleans 95/65

15 wall balls 20/14

10 power cleans 115/75

15 wall balls

10 power cleans 135/95

15 wall balls 

10 power cleans 155/105

15 wall balls 

10 power cleans 175/115

15 wall balls (125 reps)

Max power cleans 185/125 until time runs out 

Score = total number of reps

 

Core Finisher: 

1 mins plank, 20 straight leg sit ups

Comment