Preparation: Two minutes moderate effort on rower or Assault Bike. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit.
Focus: Snatch Grip Deadlift: 130#x5 – 150#x5 – 170#x max reps
Push Press: 70#x5 – 80#x5 – 95#x max reps
Rest 3 minutes.
Storm : 300 Kettlebell Swing Pull-up Complex for time: Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: Pull-up, 15: KBS, 2: Pull-up, 25: KBS, 3: Pull-up, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken.
Finish: 3 one minute rounds: a. Abmat Sit-ups, b. Evil Wheels, c. GHD sit-ups. Minimal rest between movements, rest as needed between rounds.
Preparation: 1 Round of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps.
Storm: 21-15-9 (This is not a timed WOD. Go as heavy as possible on the dumbbells. Make sure the push-ups are full range of motion with a hand release at the bottom.)
Dumbbell Hang Clean
Hand Release Push-ups
Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes, followed by 60 seconds of rest. B. 6 rounds of Simple Get-ups (SGU)