Strength
Clean Pull + Hang Clean + Front Squat 6x3
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
WOD
"VW Beetle"
4 sets
3:00 AMRAP
20 Box Step Overs 20"
10 Deadlifts 155#/105#
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)
WOD
"Half Murph"
For Time:
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
WOD
"Magnolia"
Teams of 2 For Time:
100-80-60-40-20
Calorie Air Bike
-100ft Single Dumbbell Lunge 50#/35# after each set (together)-
(Women Calories: 80-64-48-32-16)
Accessory
Gymnastics (Handstand Walk)
**Level 1: **
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold
**Level 2: **
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold
**Level 3: **
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold
WOD
"Hyacinth"
15:00 AMRAP
500/450m Row
25 Push Ups
