For Load: Back Squat

1-10-1-15-1-20

Try to increase the load from last week. The 10, 15 and 20 should be in the 60%, 55% and 50% respectively.

Every minute on the minute for 16 mins:
Odd: 10 KB Clean and Press, 53/35 (5L/5R)
Even: 10 Burpees

Complete for time:

“Dirty 30”

30 Box Jumps, 20/24
30 Jumping Pull-Ups
30 KB Swings, 53/35
30 Walking Lunges
30 Knees To Elbows
30 Push Press, 45/35
30 Good Mornings, 45/35
30 Wall Ball, 20/14
30 Burpees
30 Double-Unders

For Load: (do not drop)
Clean + Hang Clean + Jerk

As Many Reps As Possible in 10 mins
10 Wall Balls, 20/14
15 Toes to bar
30 Double Unders

10 X 50 meter Sprint

Cooldown

1 mile Fartlek run

Skill:
Muscle Snatch & Snatch Balance

Complete 3 rounds for time
Power “Amanda”
9-7-5 reps of:
Muscle-up
Snatch, 135/95

If you are competing in the Deep South Shootout, you will perform “Amanda” as RX (Squat Snatch).

The sub for Muscle Up is 3 pull ups and 3 dips to 1 Muscle Up.

For Load:
Back Squat
1-10-1-10-1-10

Complete 6 Rounds of:
Burpees
30 seconds on, 1 minute off
Score is lowest number of burpees in any given round

7 a.m. & 8 a.m. WOD

For Time:
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Row 1000 meters
9-15-21
Wall Balls (20/14)
Box Jumps (24/20)

Skill Work: 15 mins
Pistol (one-legged squat)

Note: There are many progressions and assisted devices that can be used for practicing one-legged squats. One can use an upright of the pull up rig, rings hanging from rig, bands, a box to squat down to and stand up from or by placing a plate under the heel to provide more lift for stability. Enjoy!

Complete for time:
Run 200 meters
15 Pull ups
15 Burpees
Run 400 meters
10 Pull ups
10 Burpees
Run 800 meters
5 Pull ups
5 Burpees