WOD:

1a) “Lift Up Luke”- 5 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

1b) 4 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

1c) 3 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Rest 60 seconds

1d) 2 minute AMRAP:

4 Power Cleans

24 Double-unders

10 Pull-ups

Rest 60 seconds

1e) 1 minute AMRAP:

4 Power Cleans 155/105

24 Double-unders

10 Pull-ups

Immediately Into

1f) AQAP:

50 Wall Balls 20/14

Extra Work:

2) Pistol Squats: 10 minutes EMOTM

Any variation of a Pistol Squat. No more than 5 reps/side per minute. Pick a rep count you can maintain.

3) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments