Every 1:30 X 5 2 Push Jerks + 1 Split Jerk (Building) then 4 Rounds: 3:00 AMRAP 5 Shoulder to Over Head 135/95 3 Burpee Box Jump 30/24 *REST 1:00 after each AMRAP then Accessory Cash Out: 200m Walking Lunge (3 Laps Inside)
20:01 AMRAP 11 BURPEE 11 T2B 11 DEADLIFT 115/95 11 WALLBALL 20/14 11 GHD 11 POWER CLEAN 11 CAL ROW 11 RUSSIAN TWIST 45/25 11 THRUSTER 115/95
Every 1:30 X 5 5 Dead Lifts (Start Heavy and Build by Manageable Numbers) THEN For Time: 200 m Run 21 Hang P. Cleans 400m Run 15 Hang P. Cleans 600m Run 9 Hang P. Cleans RX 135/95 RX+ 155/105 THEN 15-12-9 Double DB Curls Bent Over DB Row Heavy as Possible
MANIC MONDAY 20:00 MIN AMRAP 10 Pull ups 50 Double Unders 10 Single Arm DB Push Press R Arm 20 Alt DB Snatch 10 Single Arm DB Press L Arm @45/25 THEN Core Cash Out: 3 Rounds 25 PVC Sit Ups 1:00 Low Plank
SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900 5 x 4:00 MIN Amraps Start each with 400m Run then max reps of each movement – Good Mornings 45/35 -pvc Sit ups -KBS 53/35 -Lunges -Wall Balls 20/14 Rest 2:00 MIN
