WOD – Painstorm

PAINSTORM

45 min AMRAP

5 Deadlifts 115/75
5 Power Cleans 115/75
5 Front Squats 115/75
5 Shoulder To Overhead 115/75
5 Back Squats 115/75

1 complete round is 25 reps!

SKILL

EMOM X 10 – 8 Hand Stand Push Ups

WOD

3 Rounds for Time

30 Hang Cleans 95/65
30 Burpees

* scale weight accordingly

STRENGTH

5 Rep Max STRICT PRESS

WOD

For Time

75 Power cleans @ 75/55
50 Toes  To Bar
75 Overhead Squats @ 75/55
50 Toes To Bar

STRENGTH

Back Squat
1×5 @ 70
3×5 – 20lbs

Snatch Pulls 5×1 @ 110%

WOD

4 Rounds for Time

400 meter run
4 muscle ups (bar or rings)
40 double unders

STRENGTH

1 REP MAX OVERHEAD SQUAT

WOD – Batman and Robin

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.