Fitness and Performance

For time

21-15-9 Chest to bar pullups Cal Bike

With remaining time try to work on core challenge

Open WOD 20.3

21-15-9

Deadlift 225/155

HSPU

Then

21-Deadlift 315/185

50′ Handstand walk

15-Deadlift

50′ Handstand Walk

9-Deadlift

Fitness:

sub Push Press for HSPU

Sub Bear Crawl for Handstand walk

12 min cap
60 cal bike
50 kb swings
40 cal ski
30 ring pushups

Partner 2 person team
EMOM for as long as possible
Min 1: 1-Push Press 125/85, 1-burpee (partner 1 and then partner 2)
Min 2: 2-push Press, 2-burpees
Min 3: 3, 3
…..

Rest 5 min

6 rounds for time(alternating rounds) 5-Squat Cleans(fitness can do power clean) 10-Pullups 200m Row

5 rounds
200m Run
20/15-cal Row
5-Power Cleans 185/135

Fitness and Performance

1. Jerk
Build to heavy single jerk(split or push)

2. For part 2 you  can do either WOD and do it RX. You just need to note which WOD you did

WOD 1

21-15-9
Bike Cal
Front Squat 75/55
Push Press

Or

WOD 2

21-15-9
Bike cal
5-3-1
Front Squat 205/135
Ring Muscle ups

Fitness and Performance

2 rounds for time
800m run
75-situps
50/40-Cal Row

Fitness and Performance

1. 14 min E2MOM
6-Back Squats

(Go up as needed those of you who are actually applying yourselves. Last week of 6 reps)

2. 10-9-8-7-6-5-4-3-2-1
Wallballs
Bench press 95/65

Fitness and Performance

18 min AMRAP
200m Run
12-Chest to Bar Pullups
12-Box jumps 24/20
30-Double Unders

Fitness and Performance

Open WOD 20.1
For time(15 min cap)
10 Rounds
8-Ground to Overhead 95/65
10-Bar Facing Burpees