WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – Handstand Walk Obstacles

3 – 5 Sandbag Over the Shoulder

You choose reps and output you can maintain for all 5 sets.

2) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

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

3) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Complex 1.

4) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Complex 2.

5) Every 8:00 x 5 sets:

400m Run

7 Muscle-ups

15 Power Snatch 95/65

Keep track of time and attempts to complete.

6) Strict Chest-to-bar Pull-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

7) Hand-Over-Hand Sled Pull: 5 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while perform 100ft unbroken.

8) Seated Fat Grip Cable Row: 3 sets of 30

Heavy as possible. Perform as 20 Strict Reps + 10 Reps where you use you hips. Rest 2-3 minutes between sets.

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