In Wod

Teams of 3, with a Running Clock:
At the 0:00,
“Front Loader”

AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)
rest 3 minutes
AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Competitor
1. Deficit Strict Handstand Push-ups
12 Reps
Rest 1:10
10 Reps
Rest 1:00
9 Reps
Rest :50
8 Reps
Rest :40
7 Reps
Rest :30
6 Reps
(4.5” / 3” Deficit)

2. “Front Loader” individual
Part #1
AMRAP 5: Push Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 8:00, “Front Loader” Part #2
AMRAP 5: Front Squat
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 16:00, “Front Loader” Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135

3. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Wreckbag Sprint (70/50)

Score is slowest round
WEIGHTLIFTING

Bench Press
Warm up 45%-55%-60% 5-5-3
70% 3
80% 3
90% 3+ to failure

Circuit
3 Rounds
10 Strict Press
5 Man Maker (Row+push up+row+pushUp+Squat Clean thruster)

3 Rounds
10-15 Barbell Jump Squat

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