WODS: July 2020

5 Rounds:
100 x Double Under
10 x Overhead Squat (135/95)   [175/115]
*12 MIN CAP*

21-15-9
Snatch (115/85)
HSPU   [Strict]

12 MIN AMRAP:
3 x Burpee Ring Muscle Up
12 x Box Step Over (32/24kg) to (24/20")

180 x Double Under
90 x Wall Ball (20/14) to 10'
60 x Deadlift (155/105)
30 x Strict Pull Up
*14 MIN CAP*

5 Rounds:
10 x Clean & Jerk (115/85)
20 x Toes 2 Bar
*10 MIN CAP*

12 MIN AMRAP:
15 x Thruster (115/85)
15 x Burpee Box Jump Over (24/20)

Every 5 Minutes x 2
800m Run
with running clock, roll straight into
21-15-9
Handstand Push Up
Overhead Squat (95/65)
*15 MIN CAP*

10 Rounds:
3 x Power Clean (185/125)
10 x Toes 2 Bar
*15 MIN CAP*

3 Rounds:
150 x Double Under
30 x Deadlift (185/125)
15/10 x Ring Muscle Up
*13 MIN CAP*

50 x Back Squat (135/95)

40 x Pull Up

30 x Shoulder to Overhead (135/95)

50 x Front Squat (85/65)

40 x Pull Up

30 x Shoulder to Overhead (85/65)

50 x Overhead Squat (65/45)

40 x Pull Up

30 x Shoulder to Overhead (65/45)

*22 MIN CAP*

10 Rounds:
5 x Sumo Deadlift (225/155)
5 x Burpee Box Jump Over (24/20)

*Run 400m Every 4:00 (Including 0:00)*
*12 MIN CAP*

3 Rounds:
15 x Push Jerk (115/85)
15 x Pull Up

3 Rounds:
10 x Push Press (115/85)
10 x Chest 2 Bar Pull Up

3 Rounds:
5 x Strict Press (115/85)
5 x Bar Muscle Up
*17 MIN CAP*

21-15-9
Box Step Over (24/20") with (24/16kg)   [32/24kg]
Handstand Push Up   [Strict]
*10 MIN CAP*

50-40-30-20-10
Wall Ball (20/14) to 10'
Burpee
*15 MIN CAP*

14 MIN AMRAP:
25 x Chest 2 Bar Pull Up
25 x Wall Ball (20/14) to 10'
25 x Toes 2 Bar
25 x Snatch (24/16kg)

3 Rounds:
400m Run
30 x KB Swing (32/24kg)
50 x Air Squat
*16 MIN CAP*

10 MIN AMRAP:
50 x Double Under
10 x Overhead Squat (135/95)
10 x Burpee

21-15-9
Deadlift (225/155)
Ring Dip
*9 MIN CAP*

5 Rounds:
20 x Hang Snatch (95/65)
20 x Toes 2 Bar
*15 MIN CAP*

12 MIN AMRAP
9 x Handstand Push Up   [Strict]
9 x Power Clean (155/105)

*15 x Front Squat Every 3:00 (Starts with)*

21-15-9
Hang Clean & Jerk (115/85)
Toes 2 Bar
*9 MIN CAP*

50 x Push Up
30 x Wall Ball (20/14) to 10'
20 x Box Jump Over (30/24) *Clear Box*
10 x Bar Muscle Up
20 x Box Jump Over (30/24) *Clear Box*
30 x Wall Ball (20/14) to 10'
50 x Push Up
*17 MIN CAP*
*Sub Strict Pull Up for BMU*

200 x Double Under
Then
10-8-6-4-2
Ring Muscle Up
Snatch (155/105)
Then
60 x Toes 2 Bar
*12 MIN CAP*
*Sub BMU or C2B & Ring Dip for RMU*