WOD
1) Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
2) 10 minute AMRAP:
5 Power Clean (135/95)
5 Thrusters (135/95)
10 Bar Facing Burpees
Weight should difficult, not dangerous.
COMP
1) Three sets, not for time, of:
Muscle-Ups x 3-8
L-Sit x 45-60 seconds
Bridge-Ups x 4-6
2A) Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
2B) Exactly 8 minutes to build to today’s heavy Push Jerk,
followed immediately by…
2C) Exactly 6 minutes to build to today’s heavy Split Jerk
3) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets. Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
4) 6 minute AMRAP:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders