General Track
A. E90s x 5: 3 (HPC+FS)
B. E90s x 5: 5 Pause Push Press
C.
12 FS
250m Row
9 FS
250m Row
6 FS
250m Row
*Heavy as possible without dropping bar. Score is load and time
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WL Track
A. Hang Power Clean + FS 5×3
B. FS 5×5@70
C. Split and Press 3×5
D. Pause Push Press 5×5
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12
100 Double Unders
10 UB STOH
25 KB Swing 53/35
10 UB STOH
25 Burpees to 6″ target
10 UB STOH
25 KBS
10 UB STOH
100 Double Unders
+
Lsit/Lhang accumulate 3min
General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + OHS)
C. 7min to complete for time or for as many reps as possible
40 Wall Ball
30 Box Jumps 24/20
20 Hang Power Clean 135/95
10 MU or 20 CTB
*rest 5min and repeat
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WL Track
A. OHS 5×3 w/2s pause
B. 5x (2 High Hang Power Snatch + 1 OHS)
C. Halting Snatch DL 5×5 (below knee, above knee, hip)
D. Back Squat 5×5 @70
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20
EMOM 24
Min 1: 3 strict + 6 Kipping HSPU
Min 2: 15/12 Cal Row
Min 3: 5 Heavy DL
Min 4: 12 Box Jumps
Back Squat
5@70%, 3@80%, 1@90%
5@75%, 3@85%, 1@90+%
+
For time
30 Cal Row
30 Wall Balls
30 Power Snatch 75/55
30 Wall Balls
30 Cal Row