15m - Dynamics
On a 20m clock:
Row 20s for Max Meters
-rest for 40s-

15m - Dynamics
15m - Kipping TTB & OHS Prep
MetCon - FT:
800m Run
-into-
4 Rounds:
12 OHS 95/65
12 TTB
-into-
800m Run

15m - Dynamics
10m - Kipping on the Rings
On a 15m clock, 2m AMRAP/1m Rest:
2 Muscle Ups (scaled 2 STRICT pull-ups, no kipping)
4 Russian KBS 32/24kg
8 Box Jumps 24”/20” (NO REBOUNDING)
*Scaling the muscle ups today it’s strict pull-ups, ring rows, or banded strict pull-ups. We are
kipping later in the week.
**For the first time in a long while, athletes will start the next interval where they left off.
Score for the day will be total rounds and reps completed.

15m - Dynamics
Strength - 15m to Complete 4 supersets:
10 Step Back, Back Rack Lunges
7 Dumbbell Rows/Arm Superset
Metcon - 7m AMRAP:
3-6-9-12…
Power Clean 95/65
Bar Facing Burpees

15m - Dynamics

Metcon - 12m AMRAP:

200m Run

10 Alt. DB Snatch 50/35

1 Legless Rope Climb

15m - Dynamics

10m - Thruster Prep

Metcon - 10RFT:

9 Thrusters 125/85

35 Double Unders

*12m time cap

**Heres how this will work. If an athlete has done 17.5, and finished under 15m, they may attempt 17.5. If an athlete has done 17.5 and finished over 15m, I'd like them to do normal 17.5 and try to beat their Open performance a bit!

15m - Dynamics

5RFT:

30/25 Calorie Assault Bike

-1m rest between sets

Elizabeth & Mike Wedding WOD!

15m - Dynamics

15m - Movement Prep

Metcon - 4RFT with a partner:

400m Run (together)

15/10 Cal Row (Each, 1 work at a time)

15 TTB (each, 1 work at a time)

20 Power Cleans (total) 185/125

*20m time cap

15m - Dynamics
10m - Squat Snatch Prep
Metcon -13m AMRAP:
1 Squat Snatch
2 OHS
3 Bar Muscle Ups
9 Box Jump Overs 24/20”
*Weight for the barbell should be relatively heavy. Maybe 75% of 1RM snatch

15m - Dynamics

5m - Press Review

15m - Strength - Strict Press:

• 10-8-6-4-2

MetCon - FT:

15 KBS 32/24kg

15 Burpees

*10m time cap

15m - Dynamics

31m AMRAP with a partner:

P1 - 400m Run with 45/25lb sandbag

P2 - Chip through 8 Thrusters 155/105 + 6 Rope Climbs 15’ + 11 Box Jumps 30”/24”

15m - Dynamics

MetCon - 4 sets of 3m on/1m off:

• 400m Run + Max WBS remaining time 30/20lbs

Mobility - Pigeon Pose 2m/side. Single Leg Saddle 2m/side. Seated Straddle 3m.

15m - Dynamics

MetCon - 20m of Pulse Assault Bike:

• 20s easy

• 20s moderate

• 20s hard

*Repeat 20x

15m - Dynamics

10m - Snatch & OHS Review

10m AMRAP:

25 Double Unders

5 Power Snatches 135/95

25 Double Unders

5 OHS 135/95

15m - Dynamics

Strength - 10m to complete:

• 5x5 Strict Ring Dips (or box dips)

MetCon - 9m AMRAP:

10 CTB

5 1-Arm Dumbbell Push Press/Side 50/35lbs

1 Deadlift @ Heavy but Pretty

15m - Dynamics

MetCon - FT:

1,500m Row

50 Air Squats

50 BBJO 24”/20”

50 Pistols

*20m time cap

15m - Dynamics

15m - C&J Prep

MetCon - 8 Rounds of 90s on/60s off (20m clock):

• 200m Run + 1 Squat Clean & Jerk

*Athletes will ascend to a heavy clean and jerk, starting at a moderate weight - maybe 65%.

**Athletes have 90s to complete the 200m run, and then come back in and hit their lift before the 1:30 mark. Then they will have 1:00 to rest and add weight.

15m - Dynamics

10m - Snatch Prep

10m - MU Prep

FT:

13-11-9-7-5

Ring MU (1:1 CTB/PU/RR)

Squat Snatch 135/95

*12m time cap.

15m - Dynamics

FT:

4 Mile Assault Bike

-3m rest-

2k Row

15m - Dynamics

Metcon - 5RFT:

400m Run

11 BBJO 30/24”

*Athletes may use their hands.

*20m Time Cap

15m - Dynamics

10m - Thruster Prep

Metcon - 10m AMRAP:

6 Thrusters 135/95

12 TTB

Mobility - Saddle Pose 3m. Twisted Cross 90s.

15m - Dynamics

10m - deadlift prep

FT:

5-8-13

HSPU deficit

Deadlift 80%

30 OH Plate Lunge Steps 45/25

*12m cap

15m - Dynamics

15m - Movement Prep

Metcon - 12m AMRAP:

8 Thrusters 95/65

8 CTB Pull Ups

32 Double Unders

Mobility - Lat Stretch 1m/Side. Doorway Stretch 1m/Side.

15m - Dynamics

10m - Snatch Prep

Strength, on a 9m clock every 90s for 7 Sets (starting at a moderate weight, last set at 9m):

• Snatch + Hang Snatch + OHS

Metcon - “Isabel” - FT:

30 Power Snatches 135/95

*6m time cap

**Athletes should ideally pick a workout weight that allows them to do sets of 4-5 reps the entire time. Singles shouldn't be a strategy for a fast sprint like this.

15m - Dynamics

10m - Movement Prep

FT:

2,000m Row

50 Pistols (Alt Legs)

100 Double Unders

Mobility - Seated Straddle 5m.

15m - Dynamics

10m - Dumbbell Power Clean Prep

13m AMRAP, You Go I Go:

5 Dumbbell Facing Burpees

5 Dumbbell Power Cleans

5 Dumbbell Push Press

5 Dumbbell Facing Burpees

*Dumbbells as heavy as possible to remain unbroken. Ideally pair up so partners use the same dumbbell weights.

*Dumbbell Facing Burpee is the EXACT same movement as a Bar Facing Burpee, but you jump over the dumbbells instead.

Mobility - Single Leg Saddle 3m/Side.

15m - Dynamics

5m - BS Review

*Grab a partner who lifts roughly the same weight as you. You must do sets of 5 with every weight you put on the bar.

Strength - 20m to Establish

• Heavy Set of 5 BS by feel

Metcon - 5m AMRAP

10 Jump Squats

10 Russian KBS 32kg/24kg

Mobility - Pigeon Pose 2m/Side. Elbow to Instep 1m/side.