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WOD:

1) 18 minute EMOTM:

Minutes 1-3 – 40 seconds Ski/Bike/Row/Run

Minutes 4-6 – 50ft/side Single Arm Farmers Carry

Minutes 7-9 – 5 Double Kettlebell Overhead Squats

Pick reps/weights/output you can maintain for both cycles. Use this as warm-up/movement work.

2) Every 1:30 x 7 sets: Muscle Snatch +Hang Muscle Snatch + 2 Overhead Squats

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

3) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats

Continue to build loading from Complex 1.

4) Every 6:00 x 5 sets:

21 Wall Balls 20/14

15/10 Calorie Assault Bike

9 Alternating Dumbbell Snatch 70/50

6 Muscle-ups

Keep track of time to complete each round.

5) 5 sets of:

10-15 Chest-to-bar Pull-ups

+

2 Legless Rope Climbs

Rest 2 minutes between sets. Pull-ups must be done unbroken, scale as needed.

6) Seated Single Arm Cable Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible.

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