EMOM 10 min:
1 snatch+
1 ovh squat
8min AMRAP in an ascending ladder:
2 bar hop burpees
2 power snatch 75/55
4 bar hop burpees
4 power snatch
6…
6…
8…
8…
Front squat
5-5-5-5-5
21-15-9
Front squat 135/95
Handstand push ups
6 min crawl
2 min of rolling
“Cameron”
For time:
50 walking lunges
25 chest to bar pull ups
50 box jumps, 24/20
25 double unders
50 russian swings
25 ring dips
50 knees to elbows
25 wallball “2-fer-1s”, 20/14
50 sit ups
5 rope climbs
Find max bottom up press
rest 3 min
3×8 kneeling bottom up press
AMRAP 10 min:
10 calories row
10 toes to bar
10 push press 115/80
Cean and jerk
1-1-1-1-1-1-1
For time:
1.5 mile run
Open WOD 17.5/Open gym
Open WOD 17.5
6×2 bottom up press
Emom 20 min:
odd: 1 hang snatch
even: 1 snatch
3x max effort L-sit hold
rest 2 min
Amrap 15 min:
200m run
10 hang squat clean 95/65
3×5 jefferson curls
On minute 0, 4, 8, 12, and 16: Deadlift 3 reps
On minutes 2, 6, 10, 14, and 18:
Overhead squat 3 reps
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