Preparation: 100 single-unders. Then: (A.) 1 Round: Agile 8. (B.) 3 rounds of 10 banded over and backs (like a PVC pass through, but using a band instead), 10 banded face pulls (attach band to squat rack and pull band toward face with each hand pulling as far back as each ear) . 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place. 10 steps with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell) (C.) Take no more than 7 minutes to do the following: 10 single KBS with RH then LH. 5 single kettlebell hang cleans with RH then LH. 3 single kettlebell hang clean and jerk with RH and then LH. 10 double KBS, 5 double kettlebell hang cleans, 5 double kettlebell clean and jerk.
Focus: Squat: 135# x 3 – 140# x3 – 150# max reps
Hang Clean: 95# x 3 – 100# x 3 – 105# max reps
Rest 3 minutes.
Storm : For Time: 300 Kettlebell Swing/Power Clean Complex for time: Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: 95# Power Clean, 15: KBS, 2: 95# Power Clean, 25: KBS, 3:95# Power Clean, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken.
Finish: 4 Rounds of: 100 meter rowing sprints with 10 Evil Wheels and 25 AbMat sit-ups between rows.
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)