As many Calories As possible…(if you can make it) In 4 minutes, complete the following: 1 Lap (around spray paint) 16 Walking Lunges – Holding
OHS 5×3, every 90 seconds Bar to overhead from a snatch SKILL: MUSCLE SNATCH For Times Part A: Randy: 7 min cap 75 Muscle Snatches
Bench Press 5×3 Groups of 3-4 Every 2 Min For time Ladder- 24 min cap 10-1 Pull Ups 10-1 HRPU (FB: Ring Push Ups) complete
Skill: Semi-Squat Clean Understanding where to catch and why this matters 37 Min AMRAP 15 DL (135/95) (FB: 165/115) 1 Lap active recovery Run (Indoor Mod:
Handstand complex: 10 Second HSPU Hold + 5 “challenging” HSPU = 1 set 1 set every 2 minutes for 4 sets Partner AMRAP – 28
Back Squats- every 2 min 3×3, 75% then 3×2, 85% then 3×1, 90% 13 Min – AMAP Wall Balls With 2 minutes on the clock
Remembrance WOD Part 4 “Willy’s Parents” 24 Min AMRAP 400 Meter Run (Indoor Mod: .7 mile bike) (400 Meter Row) 15 Deadlifts, 225 lb/155 15
Semi Squat Cleans 4×2, TNG, Every 90 sec Keep bars out when done WOD: 3 Round Ladder – 14 min cap 15 Wall Balls (20/14)
Complex 1 Semi or full squat Snatch + 2 OHS = 1 complex 5×1, every 90 sec Focus on OHS 20 Min AMRAP 10 Kip
SKILL: FRONT RACK LUNGES Deadlift Deficits – 3″ (black 45# plate): 5×3, every 2 minute Focus on Slow and being Controlled 24 Min AMRAP 10
