05202016 WOD

 

Every 3 minutes Bench Press 5 x 3
75,80,85,90,90%
superset with 5 x 10 Ring Rows

15 minute Clock
Complex: 9 minutes to find max load
1 Power Clean + 2 Front Squats + 2 Jerks
+1 Hang Power Clean

6 minute AMRAP – move fluidly, not at record speed.
Score means nothing.
2 muscle-ups *Scale is muscle-up progression
4 Box Jump.  Choose your height.
*it is low volume for a reason.
Intended for max power output, not cardio.  Jump High and step down.  20 GHD situps *Scale is regular situps

*finisher WOD *extra credit
21-15-9
Pullups
Pushups
Air SquatS