5 Minute AMRAP 1400m run in remaining time: 10 Toes to bar 10 DB Snatch 5 Minute AMRAP 2 500m row in remaining time: 10 Kettlebell Swings (70/55) 10 Plyo Push-ups 5 Minute AMRAP 3 400m run in remaining time: 5 Muscle-ups / 10 Pull-ups 10 Single-arm DB Push Press 5 Minute AMRAP 4 500m…
Front Squat 1×7*From the ground*
Front Squat for load:
#1: 7 reps
Twisted Kalsu
In 10 minutes:
Thruster as much total weight as possible. Every time you drop the bar, perform 5 burpees. Record total weight and total number of burpees. You must use the same weight for the entire WOD.
Bench Press 5x10Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Strict AF
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Strict Ring dips
Strict Push-ups
Strict HSPU
*1 rope climb and 100m run after each round*
Bear Complex4 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round or do penalty burpees equal to number of drops.
20 Minute EMOM1 : 3 Back Squat @ 75-85%
2 : 3 Deadlift @ 75-85%
8 Minute AMRAP
30 Double-unders
20 Single-arm OH Lunges (50/35)
