WOD
1) 12 minutes to find 3RM Thruster
No more than 4 heavy attempts. Must start from floor.
2) 5 minute AMRAP:
5 Thrusters (115/75)
10 Pull-Ups
Then rest exactly five minutes, and then…
5 minute AMRAP:
10 Burpees
10 Wallball (20/12)
COMP
AM & PM Sessions Preferably
AM
1A) Take 15 minutes to build to today’s heavy Push Press
1B) Followed immediately by EMOM for 5 minutes:
3 Unbroken Split Jerks @ 85-90% of today’s max push press
Must lower to front rack. Work on speed under the bar. Hold receiving position for 1-2 seconds before recovering.
2) Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
PM
3) 5 minute AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…
5 minute AMRAP of:
10 Burpee Box Jumps (24/20)
10 Shoulder to Overhead (135/95 lbs)