Skill Work
8 Min emom
1 halting DL pause then pull
then, 1 power clean + 1 jerk
WcG Benchmark
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
Strength / Skill
Bench
4x10 @ 70%
WOD
AMRAP16
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU
Prep Work
emom 9 15sec transition
min 1: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2:: rope hold/climb + hsHold/press
min 3: rig kip/pull-up/t2b prep
repeat 2x more
WOD
14min amrap
1 Rope Climb
2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu
sc/masters
rope modified climb
thrusters 95/65
banded pullups/jumping
k2e
hshold/pads or hRpu
RX+
rope 18'/15""
thrusters 135/105
ctb
strict t2b
deficit hspu 45/25
Skill/Stamina
Death by ERG
choice of Ski, Row or Bike
10 min cap
emom +1
Ski - 5/3
Row - 7/5
Bike - 4/2
WOD
12:00 min AMRAP
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats
