50 wall ball shots 20/14 (buy in)

5 rounds 

9 clean and jerk 95/65

12 pistols 

15 sit-ups 

bear crawl (70 feet)

50 wall ball shots 20/14 (cash out)

Sprint 100

*This is the first movement it is not the last. That’s right mystery wod day!!!*

Block Strength 

4 reps back squat (60%/70%/75%/85%)

10min emom back squat @60%

Run 1,200m

63 pull-ups

Run 1,200m

Skill: 9min emom russian twists/plate g2o/air squats

Block Strength 

4 reps power clean @ 60%/70%/75%/85%

4 rep emom 10min @ 60%

18/15/12

front squat 135/95

push-up

rest 1min

12/9/6

deadlift 65% of max 

hspu

rest 1min

18/15/12

back squat 135/95

burpee (bar-hop)

Block Strength:

4 reps power snatch @ 60%/70%/75%/85%

4 rep emom/10min @60%

Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145lb / 100lb)

10 Toes to bar

15 Wall balls (20lb to 10′ target / 14lb to 9′ target)

Skill: 3 part power clean

Block Strength 

4 rep deadlift (60%/70%/75%85%)

4 rep emom @60% (10min)

3 Rounds

22 kb swings 53/35

33 sit-ups

22 sdlhp 53/35

Block Strength 

press 4 reps@60%/70%/75%/85% of 1rm

10 emom 4 reps@60%of max

Endurace: run 1k rest 2min row 1k

e2mom 12 rounds

3 hspu

sprint (40ft)

6 pull-ups

sprint (200ft)

jump overs

Block Strength: Re-test front squat

Endurance: run 2k

30/25/20

ohs 95/65

hang clean 95/65

deadlift 95/65

Skill: 2/2/2/2/2/2 front squat mobility 

Block Strength: re-test week power clean 

Endurance: row 1k rest 5min row 1k

Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24″ / 20″)

12 Push press (115lb / 75lb)

9 Toes-to-bar

Skill: snatch grip press 3/3/3/3/3

Block Strength: re-test week power clean