Circus Act

Skill/Strength: Strength
Split Jerk
20 mins to find 1RM

WOD: Conditioning
12 min AMRAP
4 Handstand Push Ups
4 Cleans (115/85#)
200m Run

Finish: Time Trial
500m Row for Time

Johnny Cash

Skill/Strength: Strength
Overhead Squat
20 mins to find 1RM

WOD: Conditioning
Cash In: 800m Run
8 Rounds of:
6 Plyo Push Ups
6 Alternating Dumbbell Snatches (50/35#)
Cash Out: 800m Run

Finish: Midline
45 Weighted Alternating Lunges
45 Weighted Alternating Step Ups

17.1

Skill/Strength: Strength
Deadlift
3 x 5 @ 80%

WOD: Conditioning
For time:
10 dumbbell snatches (50/35#)
15 burpee box jump-overs (24/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Finish: Recovery
Mobility

2 Minute Warning

Skill/Strength: Strength
Back Squat
20 mins to find 1RM

WOD: Conditioning
Complete 7 Rounds
Each Round starts every 2 minutes
6 Knees to Elbows
7 Push Press (115/85#)
8 Bar Facing Burpees

Notes: Scale reps to ensure each round is completed.

Finish: Glutes
10 Squats
20 Jumping Squats
10 Squats

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