HERO WOD – Kelly

5 Rounds For Time of:

–  400 Meter Run
–  30 Box Jumps  @ 24″ / 20″
–  30 Wall Balls @ 20 lbs / 14 lbs

STRENGTH/SKILL WORK

Behind the neck JERKS 7×1 (from a rack)

WOD

Rounds For Time of:

–  21 Thrusters @  95 lbs / 65 lbs  ( M / W )
–  21 Burpees
–  18 Thrusters @  95 lbs / 65 lbs
–  18 Burpees
–  15 Thrusters @  95 lbs / 65 lbs
–  15 Burpees
–  12 Thrusters @  95 lbs / 65 lbs
–  12 Burpees
–    9 Thrusters @  95 lbs / 65 lbs
–    9 Burpees
–    6 Thrusters @  95 lbs / 65 lbs
–    6 Burpees
–    3 Thrusters @  95 lbs / 65 lbs
–    3 Burpees

Masters  @  65 lbs / 45 lbs  ( M / W )

STRENGTH/SKILL

Hand Stand Push Ups

10-9-8-7-6-5-4-3-2-1 (Rest as needed)

WOD

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee

Strength

Snatch Balance (Climbing) – 5×1

Snatch Grip Dead Lift (Climbing) – 5×2 (pause for 5 seconds 2″ off the ground)

WOD

3 Rounds

5 HSPU
10 Power Cleans 135/95
15 Burpees
20 KB Swings 53/35
25 Wall Balls 20/14

Mandatory 3 minutes Rest between rounds

STRENGTH

Clean and Jerk – Build to a HEAVY1 rep single for the day.

3 Person Team WOD

20 min AMRAP

Partner 1 – 500 m row or 400 m run
Partner 2 – Planks
Partner 3 – Bear Complex (135/95)

Rotate at the completion of 500 m row or 400 m run.   Only Bear Complex reps count towards score.