WOD:

#doozy (14 min Cap)

800m Run *1600m Bike Erg

5 Rope Climbs *15 Chest to Bar Pullups

15 Power Cleans 185/135 *Scale to 155/105 *Rx+ 205/145lbs

5 Rope Climbs *15 Chest to Bar Pullups

800m Run

COMPETITOR (OPEN GYM VERSION)

1 Mile Run

8 Rope Climbs

30 Power Cleans 205/145 (185/135) [155/105]

8 Rope Climbs

1 Mile Run

Cap 27 min

STRENGTH:

#Back Squat

For Time: (15 min Cap)

20 Reps at 50% 1RM

15 Reps at 65% 1RM

10 Reps at 80% 1RM

Rack and Unrack anytime

Then 1×5 AHAP

*Put the pace on the lighter Back Squat reps early. Light weight at high speed and full ROM will help wake up that CNS for the session. Your legs will be primed for heavier weights with enough rest between sets

FINISHER/QUALITY TIME:

EMOM 12

10 Double DB OH Lunges Steps 50/35s *scale to front rack

8 Strict HSPU *Scale to kipping hspu or strict db press

Alt Movements OTM

BODYBUILDING:

Ring Row *Feet Elevated 4 sets of 12

Supported Single Arm DB Tempo Row 4 sets of 10 *Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). 

Lat Pulldowns 4 sets of 10

Standing Tri DB French Press 3 sets of 10 per arm

Inverted Skull Crusher 4 sets of 10