Run For It

Skill/Strength: Strength
Deadlift
3 x 5 @ 80% of 1RM
Add 10# to 1RM before figuring %

WOD: Conditioning
5 RFT:
400m Run
2 mins Rest

Finish: Gymnastics
5 min EMOM of Muscle Ups
A. 2 Bar Muscle Ups/1 Muscle Up
B. 1 BMU/2 Jumping/Banded Muscle Up
C. 3 Pull Ups

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

Cry Me A River

Skill/Strength: Oly
10 min EMOM
1 Clean
1 Power Clean
1 Hang Clean

Add weight if all lifts are completed.

WOD: Conditioning
5 Rounds of:
3 min AMRAP
500m Row
Max Burpees in remaining time
3 mins Rest

Finish: Recovery
Mobility

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