A.1 Power Snatch 1RM
A.2
21-15-9
Box Jumps
Push Press #135/#95
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A.1 Deadlift 3, 3, 3, 3, 3
A.2
5 Rounds
Run 200M
10 1 Arm DB Snatch Alternating #50/#35
10 Ring Push Ups
A.3
Accumulate 120 Seconds L-Sits
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A.1 Press 3, 3, 3, 3, 3
A.2
3 Rounds
50 KB Swings
30 Wall Balls
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A.1 Back Squat 3, 3, 3, 3, 3
A.2 12 Minute AMRAP
4 Power Clean #185/#130
Run 100m
A.3
3×1 Minute Planks
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Black Hawk Down – Partner Style
Run 1 Mile (#25 Vest Optional- bring one if you have one)
50 Pull Ups
4 Rounds
25 Walking Lunge- Each Leg
25 Squats
4 Rounds
25 Push Ups
Run 50M
100 Hang Squat Cleans #45/#35
50 Pull Ups
Run 1 Mile
There is a 1 hour time limit on this WOD. Split all reps equally. One partner works at a time.
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