CLUSTER

2 – 2 – 2 – 2

 

WOD

ROUND 1: 8 MIN AMRAP

3 Power Cleans (70%)

60 DU’s

 

Rest 2:00 Mins

 

ROUND 2: 8 MIN AMRAP

200m Run (Gate and Back)

3 Power Cleans (70%)

7 GHD Sit-Ups

 

 

Strict Press

**Calculate off of 90% of 1RM + 5#’s

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

5 Rounds for Time:

200m Farmer’s Carry

Run 400m

Strict Pull-ups

4 x Max Reps

 

3 x 5:00 AMRAP

3 Hang Snatch (105/75)

7 Push-ups

15 Air Squats

**Rest 2:00 between Rounds

 

Back Squat

**Calculate off of 90% of 1RM + 10#’s

 

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

5 Rounds for Time:

15 RKB (70/53)

10 Box Jumps (24/20)

5 Ring Dips

Time Cap: 12:00

 

**Off Deadlift

Reverse Hypers

5 x 7

 

For Time:

Morrison

50 – 40 – 30 – 20 – 10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Time Cap: 40:00

Front Squat

5 – 5 – 5

 

5 – 4 – 3 – 2 – 1

Rope Climb

10 Power Cleans (135/95)