WOD

OPEN & PERFORMANCE
Split Jerk Strict Press – 3×3
Jerk Balance – 3×3
Split Jerk – Heavy Single

AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

OPEN & PERFORMANCE
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Row

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Row

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Row

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

OPEN

1. Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4.  Gymnastics Conditioning
Ring Muscle-ups:
3×70% unbroken
rest :70 seconds between sets

5. Conditioning (Class WOD)
21-15-9:
DB Snatches (50/35)
Calorie Row

…Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups