Strength WOD: EMOM 12
O: 3 Press (Strict)
E: Row 8/6 Cal Arms Only

  • Press taken from RACK, increase as able

Strength : Bench Press

  • Increase as able


Buy in :
10 Box Jumps 24/20, must step down
10 Burpees
20 Overhead Squat 75/55
5 Burpee Box Jump Over 24/20
30 Pistols (Alt)

THEN : AMRAP KB Swing, full OH, 53/35 with remaining time. Score is AMRAP

S: 55/45 OHS, Step Ups, 35/26 swings
L1: 65/55 OHS, Eye high 53/35 swings
Rx+: 95/65 OHS, 70/53


Lift : Hang Clean and Split Jerk
6 x 1+2

  • Do a hang clean then 2 Split Jerk = 1 Rep

Accessory : EMOM 10m
O: 5 tng Power Clean + 1 Jerk  AFAP, pick weight that is doable but HARD by last rep
E: 5 tng from shoulders STOH AFAP, pick weight similar to Power Clean descriptors.

Conditioning : For Time
50/42 Cal Airdyne
50 Wall Ball 20/14


The Program : Off

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