Clean
2/65 2/70 2/73 1/75 1/78 1/80x 3
Use last weeks 1RM

20 – AMRAP
1K C2 Bike (500 Row/ski)
21 Box Jump Overs 24/20
12 Deadlifts 245/165

Strength-

Pause Split Jerks
2/65 2/70 2/75-80%
Pause in split for 3 seconds
Rest as needed

Metcon-

5 RFT
10 KBS 70/53 (53/35)
15 WBS 20/14
30 DU (65 Singles)

Strength-

9 – EMOM
Snatch
3/74 2/77 1/80 x 3

Metcon-

For Time
40-40-40
Cal Row (C2 BIKE)
30-20-10
C2B Pull ups (PU)(Ring Rows)
15-10-5
Front Squats 155lb/105

REST 4:00, THEN
For Time
40 Cal Row
30 С2В
15 front squats 155/105

Metcon

Mayhem Service Cup WOD 4

10 – AMRAP
5 Hang Clean & Jerks 115/80
10 Back Squats 115/80
15 T2B
Immediately follow,
5:00 to establish a 1 Rep Max Clean

After WOD extra—-

1A) Back Squat

5/60 5/70 x 3

Rest 2:30 b/t set

2A) Front Squat

5/65 x 4

Rest as needed

Strength-

Power Clean + Power Jerk
12 – EMOM
1+1@78-82% (increasing small)

Metcon-

6 rounds for time of:

8 box step-overs (2 dumbbells)

12 alternating dumbbell snatches

48 double-unders

f 35-1b (15-kg) dumbbells, 20-inch box

ô 50-1b (22.5-kg) dumbbells, 20-inch box

Time cap: 20 minutes

Strength-

Strict Press
5 x 3 reps at last weeks 3RM
Rest 2:00 b/t

Metcon-

Mayhem Service Cup WOD 2
20 – AMRAP
20/16 CAL Row/Ski
50 foot farmers carry
** Add 50 feet after each round 50/35 DB’s
* Start seated on rower, hands off paddle.
** Set floor for 25 feet sections. Each 25′ is 1 Rep
* Rower must be outside of the 25′ section
* No grips and carries must be done in 25′ sections.

Strength

Back Squat
5/62×25/67×3
Rest 2:30 b/t set
Front Squat
5/60 x 4
Rest as needed

Metcon

15 – AMRAP
5 T2B
4 Bar MU or 6 C2B or 8 Pull Ups
3 power clean 225/155
1 Wall Walk

Strength-

Deadlift
Every 30sec x 20
1 rep @68%

Metcon

• 24 min EMOM
  1= 15/12 Cal Row
  2= 1 Round of DT @ 115/75(12DL, 9 H. PC, 6 S20H)

3= 15/11 Cal Echo
4= REST