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Front Squat

2×4, 2×3 Building

Strength WOD:

4 Rounds

3-5 Close grip Bench Press AHAP

rest 10sec

5 Pendlay Row AHAP

rest 10sec

ME unbroken Muscle ups

rest 2min

6-8 hspu make these difficult (either deficit or strict or strict deficit)

rest 30sec

Strength Endurance

5min Amrap of Back Squats @ 55%

 2-4-6 unbroken Back Squat Ladders. 2 unbroken, then 4, then 6, then back to 2…

 

Last Lurong!

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Snatch Deadlift 3×3 and 2×2

Clean Pull 3×3 and 2×2

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

spaceplay / pause

qunload | stop

ffullscreen

shift + ←→slower / faster

↑↓volume

mmute

←→seek

 . seek to previous

12… 6 seek to 10%, 20% … 60%

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs