SUNDAY

 

WOD: 5m AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

 

rest 3 minutes

 

5m AMRAP
5 Hang Clean 135/95
10 Clapping Push-ups
15 Wall Ball 20/14

 

Rest 3 minutes

 

5m AMRAP
5 Power Clean and Jerk (tng and UB) 135/95

 

rest 3 minutes

 

5m AMRAP
10 Plank Push-Ups
10 Situps

 

 

Strongman (11am)

 

Strength : Clean and Jerk
Find a 1 rep max

 

WOD : 400m Yoke Carry, BW loaded (can be done partner style for 800m)
-400m = 16 lengths of floor

 

Every 90s perform 1 clean and jerk (squat) @ 80% above max