WOD:

1) 15 minute EMOTM:

Minute 1 – 10 Power Cleans 185/135
Minute 2 – 10 Front Squat 185/135
Minute 3 – 10 Shoulder-to-Overhead 185/135
Minute 4 – 8 Power Cleans 205/145
Minute 5 – 8 Front Squat 205/145
Mintue 6 – 8 Shoudler-to-overhead 205/145
Minute 7 – 6 Power Cleans 225/155
Minute 8 – 6 Front Squats 225/155
Minute 9 – 6 Shoulder-to-Overhead 225/155
Minute 10 – 4 Power Cleans 245/165
Minute 11 – 4 Front Squats 245/165
Minute 12 – 4 Shoudler-to-Overhead 245/165
Minute 13 – 2 Power Cleans 265/185
Minute 14 – 2 Front Squats 265/185
Minute 15 – 2 Shoulder-to-Overhead 265/185

Everything is done from the floor. Squat Clean may be your first Front Squat. Scale loading as needed.

2) 3 rounds AQAP:

1000m Assault Bike

21 Overhead Squats 95/65

15 Chest-to-bar Pull-ups

Rest as needed.

3) 10-8-6-4-2 – AQAP:

Burpee Muscle-ups

Alternating Single Arm Dumbbell Squat Snatch 100/70

Dumbbell Snatches are total reps, so 5/side, 4/side, etc.

4) 5 rounds AQAP:

100ft Handstand Walk

30 Alternating Pistol Squats

Rest as needed.

5) Legless Rope Climb: 10 for time

If you can’t do this under 10 minutes work max minute as an EMOTM.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE