WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – Handstand Walk Obstacles

3 – 3/side Dumbbell Squat Snatch

Pick reps, weights, output that you can maintain. You come up with your own Handstand Walk Obstacles.

2) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 7 sets

Continue to build loading from Complex 1. No dropping the bar after the Snatch.

4) 2-2-2-3 minute AMRAP – 1 minute Rest:

5 Bar Muscle-ups

50 Double-unders

Max Thrusters 135/95

Scale as needed.

5) AQAP:

5 Legless Rope Climbs

5 Short Rope Rope Climbs

5 Rope Climbs

Short Rope you may use legs once able.

6) 4 sets of:

5 Strict Chin-ups

+

20 Wide Grip Lat Pull-downs

Load Chin-ups as deemed fit. Perform this as a superset, resting as little as possible between movements, and 2-3 minutes between sets.

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