Category: Daily WOD

Part A
2 rounds
2min ME burpee
2min ME Toes to bar
2min ME Pull ups
2min ME KB swings 24/16
2min Rest

Part B 8min AMRAP
200m run
1 wall climb
200m run
2 wall climb
200m run
3 Wall climb
continue….

Olympic Lifting
Clean deadlift-clean pull-clean high pull-clean
1-1-1-1-1

Partner WOD 20min AMRAP
400m run
20 shoulder to overhead 60/40
20 front squats 60/40
20 power clean 60/40

Share reps as needed both must complete the 400m run

18min AMRAP
10 Handstand Push Up
5 Muscle up
5 Deadlift 120/85

Strength
Squat clean T&G
5-5-5-5-5

Metcon
Death by:
ground to overhead 40/30
lateral burpee

Olympic Lifting
EMOTM 14min
power snatch-hang snatch-OHS

1-1-1-1-1

Chipper 28min AMRAP
15 Kettlebell swing 32/24
15 toes to bar
15 box overs
3 Rope climb 12ft
200m Farmers plate carry 10/5

Olympic Lifting
EMOTM 14min
power clean-hang clean-jerk

1-1-1-1-1

Strength
Hang power clean
5-5-5-5-5

WILF: Grip will be challenged in the heavier lifts. Ensure you use your hook grip. Hang power cleans are programmed consistently in CFC WODs this is a good opportunity to build your capacity to hold onto a heavy hang power clean.

Metcon
5 Rounds For Time
30 Double under
20 Wall Ball

Olympic Lifting

3 Position Snatch

1-1-1-1-1

Nancy
5 rounds for time of: Run,
400 m 15 Overhead
Squats, 43/30

Metcon

Olympic Lifting

OHS
7-7-7-7-7