Main – WOD
(No Measure)
EMOM x 12:
2 Deadlift @ 70% 1RM
Rx+ =
55% 1RM + 25% BR (Black band men/Green women)
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)
Jackal (Time)
75 Dubs
5 Thrusters @ 70% 1RM
20 Pull-ups
60 Dubs
4 Thrusters @70% 1RM
16 Pull-ups
45 Dubs
3 Thrusters
12 Pull-ups
30 Dubs
2 Thrusters
8 Pull-ups
15 Dubs
1 Thrusters
4 Pull-ups
Time Cap = 17:00
Rx =
Unassisted Pull-ups
Dubs (or double singles)
Weight taken from the ground
Rx+ =
Chest to bar pull-ups
Cash Out
3 x 6 per leg:
Bulgarian split squats with DBs/KBs
