S/T
A. 12 mins to find your heaviest KB TGU (that you can perform on both sides)

B. TGUs 3x 3/arm (with KB 4kg lighter than above) 

WOD

5 min AMRAP 
8 hang power snatch (105/75) 
8 lateral over-bar burpees 

*2 min rest*

5 min AMRAP
8 hang power cleans 
8 front-rack lunges 

S/T
A. Superset 4 rounds: 
12-16 DB walking lunges
:60 rest 
4-8 strict T2B/hanging knee raises
:60 rest 

WOD
For time: 

*400m run* 
4 rounds: 
5 front squats (135/95, from the floor) 
10 T2B
*200m run (.13m on treadmill)*
4 rounds: 
5 back squats (from the floor) 
10 pushups 
*400m run*

​

S/T 
A. Deadlifts 
Spend 20 mins working up to 2 sets of 2-3 @ 87.5%
then
2x6-8 @ 72.5%

WOD
12 min EMOM

Min 1: 20 DUs (30 SUs) then max effort pullups (sc: ring rows) 
Min 2: 5 burpees then max effort RKBs (28/20kg)

etc. 

score is combined reps of pullups/ring rows and RKBs 

WOD 

5K RUN 

Meet us at Magnuson Park at 9:30AM (official start time 10AM) at the beginning of the race wearing your Kraken gear! You can STILL register onsite if you haven't yet, just get there early enough to do it and bring cash or check only​ for payment.

S/T
A. Superset 3 rounds: 
Heavy KB armbar, 3/side
:30 rest
DB trap-3 raise, 5/side 
​:30 rest

B. Movement/standards for the WOD

WOD

"Russian Helen" 
3 RFT
400m run (5k participants can row) 
21 RKBs
12 pullups (sc: jumping pullups) 

*3 min rest*

"Hang On, Elizabeth" 
21-15-9
Hang power cleans (96/65) 
Ring dips (sc: assisted diamond pushups) 

S/T
A. L-sit pullups/chin-ups
4 x 3-5
(sc: l-sit pull-up/chin-up negatives OR assisted strict pullups)

B. Superset 4 rounds: 
:30 (or ME) ring support
:30 rest
:30 (or ME) hollow body hold
:30 rest

WOD
Partner WOD

Max calorie row between 2 partners in 12 mins

Partners must switch every 15 cals (men) or 13 cals (women) 

CASHOUT (if time remains): 
40 (total) "starfishes" 
https://www.youtube.com/watch?v=C48Zvw6NgUM

S/T
A. Superset 5 rounds: 
5 DB weighted box step-ups/leg
:60 rest
8-12 3--1-1 tempo pushups (scale/add weight if necessary)
:60 rest

WOD
14 min AMRAP

7 KB clean and jerks (left arm) (24kg/16kg) 
7 OH KB alternating reverse lunges (left arm) 
7 burpees
7 KB clean and jerks (right arm) 
7 OH KB alternating reverse lunges (right arm) 
7 butterfly sit-ups

S/T
A. Work up to a heavy complex of:
1 power snatch
1 hang snatch (squat) 

B. Snatch balance
3x3 (for technique if you're new to the movement-if you're experienced, go heavy!) 

WOD 
12 min EMOM

Min 1: 5-7 snatch-grip deadlifts (at complex weight above) 
Min 2: 10 T2B
Min 3: 5 box jumps (24/18) + 5 burpees

S/T
A. Front squats 
4x8-10 @ 2-5lb heavier than May 18th (70-75% of 1rm)

WOD
1 RFT

60 DUs/120 SUs
50 USA KBs (24/16kg)
40 goblet squats
30 burpees
20 goblet reverse lunges
10 hand-release pushups

*15 min cap*