Tough wod! Y’all killed it! 
Strength 
Deadlift 

1×8@60%

1×6@65%

1×5@70%

2×3@80%

2×2@90%
MetCon 
12 burpees 

24 kbs 53/35

12 burpees 

24 goblet squats 53/35
4 rounds 
Gymnastics 
7 min emom of 75% of max strict pull-ups 
  

Strength
Snatch 

1 full snatch + 2 OHS
work to a max in 20 min 
MetCon 
15 squat cleans 115/75

400 m run

3 rounds 
Gymnastics 
45 s HS HOLD + ME HSPU X 3 
  

MURPH 
   
         

Strength 
Front squat 

2×10@60%

2×8@65%

2×6@70%

2×4@75%

3×2@80%
MetCon
5 SDHP 135/95

10 HSPUs 

15 burpees
11 min AMRAP

  

Strength 
Deadlift 

2×8@60%

2×7@65%

2×5@70%

2×3@75%

3×2@80%
MetCon 
16 kb snatches 53/35

32 air squats

16 kb swings 

8 strict pull-ups 
3 rounds 
Core 
4x30s planks with 45/25#
   
 

Great effort by everybody today! 
Strength 
Snatch 
10 min to establish max power snatch

 10 min to establish max squat snatch 
MetCon
100 double unders 

10 power cleans 115/75

10 c2b pull-ups 

12 min amrap 
Gymnastics 
RX – 5×5 strict HSPUs

Scaled – 5x45s HS holds 
   
   

Strength 
Back squat 

2×10@55% 

2×7@65%

2×5@75%

2×3@85%

2×1@95%
MetCon 
15 kb swings 53/35

15 deficit push-ups 

4 rounds 

75 sit-ups (buyout) 
Core 
5x30s hollow holds
   
 

Strength 
1 power clean + 2 squat cleans
3@60% – 3@65% – 3@70% – 3@75% – 3@78% – 3@80%
MetCon 
50 wallballs 20/14 

250 m run 

25 push press 135/95

250 m run 

50 wallballs 

250 m run 
For Time 
Gymnastics 
Rx- 5×5 tempo ring dips + 10 Kipping dips
Scaled- 5×5 dip holds 

   
 

Strength 
Romanian deadlift 
3×5@60% (of clean)

3×5@65%

3×5@70% 
MetCon 
2 rounds of 

10 push press 95/65

15 power snatch 

20 deadlifts 
3 rounds of 

10 push-ups 

15 sit-ups 
Core 
20 s flutter kicks 

30 s to do 5 TTB 

5 rounds 

   
 

Strength
A. Snatch 
15 min to establish 1 RM
B. 5×5 snatch grip push press +1 snatch balance 
MetCon
20 box jumps 

3 muscle ups 

15 wallballs 20/14

4 rounds 
Gymnastics 
3 pull-ups + 3 c2b unbroken – 5 min Emom