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For time of:

7 handstand push-ups (deficit for men)

50-foot sled pull

8 deficit handstand push-ups

50-foot sled pull

9 deficit handstand push-ups

50-foot sled pull

10 deficit handstand push-ups

50-foot sled pull

 

 

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4×1 snatch @ 92%

4×1 Clean and jerk @ 92%

Wod:

8 deadlifts (155 / 115 lb.)

7 cleans (155 / 115 lb.)

6 snatches (155 / 115 lb.)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts (155 / 115 lb.)

5 cleans (155 / 115 lb.)

4 snatches (155 / 115 lb.)

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts (155 / 115 lb.)

3 cleans (155 / 115 lb.)

2 snatches (155 / 115 lb.)

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups

 

 

072814

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Back squat: 5×1 @ 92%

bench: 5×1 HEAVY as possible

SKILLS

3XME STRICT DEFICIT HSPU (NO DEEPER THAN 9 INCHES) INTO ME KIPPING DEFICIT HSPU WITHOUT COMING OFF THE WALL

WOD

3RFT

5 SQUAT CLEANS 225/155#

10 bench press @ bw or close as possible

20 T2B

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3 sets of MAX EFFORT BEAR HUG SANDBAG SQUATS IN 1 MIN REST 2 MIN

EMOM 8

EVEN 50 DBL UNDERS

ODD 3 tng SNATCH AHAP ( AS HEAVY AS POSSIBLE WITH GOOD FORM AND NO MISSES)

 

WOD

100 BODY WEIGHT BACK RACK LUNGES

EVERY 2 MIN 5 MUSCLE UPS

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Snatch – 60% x 3 x 5

Snatch push press + OHS – 5 x 3+1

MUSCLE UPS

7 SETS OF ME WITH 40 SEC REST BETWEEN NOT TO EXCEED 5 IN A SET

 

WOD

5 rounds

5 clean and jerk 155/105#

14 hspu

250m row

072114

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-Front squat: 4×2 @ 90%

-Split jerk: 3×2 @ 90%

-Close grip bench: 4×10 w/ medium weight (Don’t bring hands in closer than shoulder width)

-Dips: 4×10

WOD:

5 RFT

200m run

15 hang power cleans 115/85#

10 front rack lunges 115/85#