2 Rounds of:

With a 8:00 clock

Run 400 meters
Row 500 meters

With the remaining time
As many bar or ring muscle ups as possible

Rest 4:00 between rounds

Modifications for muscle ups are your choice. Coaches will
have plenty of options for you to choose from.

3 Rounds for quality of
8 – 12 GHD sit ups
5 Hip extensions
5 Back extensions

Clean and Jerk Wk 9

Every 3:30 – 4:00 x 2

2 Squat Cleans + 2 Jerk at Week 4 weights + 5 – 10#

Post WOD:
10 – 12:00 of Jerk practice from the racks.
*This should be done at light to moderate weights to focus on
proper mechanics of the push jerk or split jerk.

Complete the following in any order and rep scheme you want:

100 Calories on the bike or ski erg
90 Toes to bar
80 Burpee box jump overs 24″(20″)
70 Bench press 135#(95#)
60 Pull ups
50 Eye level kettlebell swings 70#(53#)

Time cap = 28:00

Score is time to complete or reps at the time cap

5 Rounds for time of:
Row 15(12) Calories
12 Hang power cleans 95#(65#)
9 Shoulder to overhead 95#(65#)

Front Squats W9

Every 4:00 x 2
2 Front Squats at Week 4 weight + 10#

As many rounds as possible in 18:00 of
100 Double unders
Run 200 meters
20 Wallballs 20#(14#)
Run 200 meters

15:00 to build to Bench Press sets of 10 – 15 reps

*Use heavier weights than last week, but keep the reps in the 10 – 15 range.

As many rounds as possible in 16:00 of
5 Burpee pull ups
10 Ab mat sit ups
15 Box jumps 24″(20″)

With a partner:

Complete the following for time:
40 Ground to overhead 95#(65#)
Bike, row, or ski 80 calories
30 Ground to overhead 115#(75#)
Bike, row, or ski 60 calories
20 Ground to overhead 135#(95#)
Bike, row, or skii 40 calories
10 Ground to overhead 155#(105#)
Bike, row, or ski 20 calories

30:00 Time cap

Break up however you want with 1 person working
and 1 person resting

As many rounds as possible in 25:00 of

3 Bar muscle ups
Run 100 meters
5 Toes to bar
Run 100 meters
7 Medball cleans 20#(14#)
Run 100 meters

Midline Capacity: 5:00
:15 of Russian Twists
:15 Knees to chest
:30 Forearm plank hold (Active)

Clean and Jerk W8

Every 3:30 – 4:00 x 5
3 Squat cleans + 2 Jerks at Week 3 weights + 5 – 10#

Post WOD:
3 – 5 Rounds for quality of
8 – 12 P Bar dips
10/10 Hammer curls with dumbbells

For time:

Row 5000 meters

Every 1000 meters get of the rower and do:
1 Rope climb
5 Dumbbell hang power cleans 40#(25#)
1 Rope climb
5 Dumbbell hang power cleans 40#(25#)

Then continue rowing until you hit 5000 meters

30:00 Time Cap

Score = time to complete 5K or meters rowed in 30:00