WOD 5/21/25

Strength-

Deadlift
3 Banded Deadlift @, 75% x6

Metcon-

Sets / 2:00 Rest b/t (25:00 CAP)
15/12 Cal Ski/Row

10 DB Bench 50/35

12 T2B

10 DB Bench 50/35

Use floor press if not enough benches.

Strength

Every 2:00 x 4 (8:00)
1 Below Knee Hang P. Clean + 1 Front Squat
80-90% – Same weight each set
Then
Every 2:00 x 4 (8:00)
1 Squat Clean 90%+

Metcon

10 RFT
5 Power Cleans 165/105
5 strict pull-ups

strength

Back Rack Reverse Lunge
10 Reps each leg @30-40% 1RM BS x4 rest 2 min btw sets

Metcon

30 – ЕМОМ

1= 16/12 Cal Row/14/10 Cal Ski

2= 16 WBS 20/14

3= 14/10 Cal Echo

4= 14 Burpees over Line

5= REST!

Strength-

Deadlift

5 Banded Deadlift @ 60%

x 6

metcon –

For Time

3 Rounds of
10 Strict HSPU/ 20 HRPU
10 Pull Ups/ 20 RR

Into

3 Rounds of

12 Kip HSPU
12 DB Snatch (50/35)

Into
100′ HSW (sub with 15 Wall Walks or 30 Z Press (weight should be a weight you need to break at least 2x.

Strength-

Every 2:00 × 4 (8:00)
1 Below Knee Hang P. Clean + 2 Front Squats
75-80% – Same weight each set
Then
Every 2:00 × 4 (8:00)
1 Squat Clean 90%+

Metcon-

20- AMRAP
2 Ring MU (4 Bar MU or 5 C2B or 8 Lat Pull Downs)
5 Hang Power Cleans 135/75
5 S2OH 135/75
50 DU

Strength

Split Jerks (from rack or blocks)
5/65 4/70 3/75 2/80 1/85

Metcon-

25 min – EMOM

1= Max Reps of Power Cleans 155/95

2= Max Reps Bar Facing Burpees

3= Max Reps T2B

4= Max Cals on Echo / C2 Bike

5= REST!

Strength-

Deadlift
3 Dead Stop DL @80% x 6

Metcon-

3 RFT
25 Deadlifts 225/155
10 Wall Walks (8 WW)

REST 2:00

3RFT
20 T2B
10 Power Cleans 135/95

Strength-

Every 2:00 x 4 (8:00)
1 Below Knee Hang P. Clean + 3 Front Squats
75-80% – Same weight each set
Then
Every 2:00 x 4 (8:00)
1 Squat Clean 85-90%

Metcon

5 Sets / 2:00 Rest B/T

For Time

2-3 Ring MU (5 Bar MU – 6 C2B)

15/12 Cal Echo

2-3 Ring MU (5 Bar – 6 C2B)

50 DU or 100 singles

2-3 Ring MU (5 Bar – 6 C2B)