Clayton Young

WOD

7 Sets, go every 2:00 for Max Weight

12/10 Calorie Air Bike

3 Power Snatch

–Snatches are singles and build in weight over each set–

Gymnastics Work

Choose between the Strength Option OR the Conditioning Option

Strength Option:

10-minute EMOM

Odd Minute:

Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]

Level 2: 20 seconds of Strict Box HSPU

Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:

Freedom: 30 seconds of Handstand Hold

Independence: 20-30 seconds of Handstand Hold [back to wall]

Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:

Death by HSPU + 2

[cap at 8 min]

Minute 1: 1 Strict HSPU

Minute 2: 3 Strict HSPU

Minute 3: 5 Strict HSPU

Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.

WOD

3 Rounds for Time:

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

Gymnastics Work – Strength OR Conditioning Option (not both):

Strength Option:

4 Rounds of 30 seconds of Work/ 30 seconds of Rest:

–Ring Support Tuck Ups

THEN

3 x Max Strict Pull-Ups or Max Ring Rows

Rest 1 min between

Conditioning Option:

10 min EMOM

Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip

Even Minute: 10 Ring Support Tuck Ups or 10 GHDs

WOD

For Time:

120/100 Cal Row

80 Bench Press (115/75)

40 Box Jump Overs