13.06
A) 3 Position Power Clean – build up
– mid thigh
– above the knee
– mid-shin (not floor)
B) 5 ROUNDS:
– 5 Power Cleans @ 80/55kg
– 15 T2B
14.06
A) ±12 min Handstand walk practice
B) 14 min AMRAP:
– 15 m Handstand walk
– 20 Alternating Pistol Squats
15.06
A) Deadlift 5 x 3 (build up)
Reset at the bottom, NO mix grip.
B) FOR TIME:
21-15-9
– Ring Dips
– Deadlifts @100/75 kg
16.06
FOR TIME:
Buy In: 60/42 cal Echo Bike
Then:
3 ROUNDS:
– 20 Thrusters @ 43/30kg
– 100 Double Unders
Buy Out: 60 / 42 cal Echo Bike
17.06
5 ROUNDS:
– 400m Run
– 21 Burpees
– 15 Pull Ups
– 9 Russian KB Swings @ 32/24kg
18.06
PARTNER WOD:
FOR TIME
– 100 Power Snatches @ 43/30kg
– 120 Box Jumps @ 24/20″
– 140 cal Echo Bike
– 160 AbMat Sit-Ups
1. One works, One rests.
2. You can complete in any way you like to achieve the fastest time.
19.06
A) Back Squat 5 x 6 (Build Up)
B) WOD: Every 5 min x 3:
– 400m Run
– 16 Alternating DB Step Ups @ 1x 22,5/15kg
– 12 DB Goblet Squats @ 1x 22,5/15kg
TIME LEFT = REST
SCORE = SLOWEST ROUND
13.06
Speed Deadlifts 5×3
Kb’s Romanian Deadlift 8×10
Single-Arm Kb Push Presses 6×12
Skull crushers 3×10
15.06
Back squats 5x 3-2-1
Bench press super set of pain 5x
Pull ups 4x Max
14.06
Clean Pull 5×4
Clean+ Jerk1+2
Front Squat 4×4 with pause
16.06
Snatch Balance 5×2
Mid Hang Snatch 2 reps
OH Squat 5×2
