Warm Up
8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 KB Swings
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
WOD
In teams of 3 -EMOM x 21 minutes
Competitive
Partner A
AMRAP DT
12 Deadlift (135 / 95)
9 Hang Power Cleans (135 / 95)
6 Shoulder to Overhead (135 / 95)
Partner B
AMRAP Cindy
5 Pull-up
10 Push-up
15 Air Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.
Performance
Partner A
AMRAP DT
12 Deadlift (95 / 65)
9 Hang Power Cleans (95 / 65)
6 Shoulder to Overhead (95 / 65)
Partner B
AMRAP Cindy
5 Jumping Pull-ups
10 Knee or Elevated Push-ups
15 Air Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.
Lifestyle
Partner A
AMRAP DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Partner B
AMRAP Cindy
5 Ring Rows
10 Elevated Push-ups
15 Air Box Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.