10 min EMOM:
7 DL
IRT: MR BFOB

10 min Max Cal Row with a Partner

15 min to build in load on the complex: 1 Squat Clean + 2 Jerk

For Time:
33-27-21-15-9:
WB (14/20, 9/10, Comp: 10/11)
BJO (20/24)

Gymnastics Day!!!

Hollow & Superman Drills
Kip Swing Drills

15 min EMOM:
Min 1: 4 HS Negatives
Min 2: 4 Pull Up Negatives
Min 3: 4 Kipping Knee to Elbow or ST2B

6 min Clock:
Max Rep SPU

***Every time you break you have 15 AMSU (Comp: 5 SHSPU)

Score: total # of pull ups

Squat Snatch Technique Day!

6 min AMRAP:
5 Squat Snatch (95/135)
40 DU

15 min AMRAP:
8 RMU (Comp: 12 RMU)
12 Double DB Lunge-Lunge-Squat (35/50)
16 Box Jump Overs (20/24")

Post:
15 min For Quality:
25-75’ HSW
30 Alt. Arm Push Up Position DB Drag
8 DB Windmill 4R/4 L
10 DB Sit Up
15 DB Hip Bridge

15 min to work up in load on complex: 3 Strict Press + 3 Push Press

2 Rounds for Max Reps
3 min Max Rep SHSPU
2 min Max Rep KB Swing (35/53)
1 min Max Rep Rig Touch Burpee
-2 min rest between rounds-

Pause Front Squats from the FLOOR 3-3-3-3-3 with 3 sec pause at the bottom

For Time:
30 DL (Rx: 95/135, Comp: 125/185)
60 T2B
30 Front Squats (Rx: 95/135, Comp: 125/185)

20 min AMRAP: With a Partner
14 Rope Climbs
60 Sandbag Bear Hug Squats
80 Alt Arm Single DB Snatch (35/50)

***One person is always working on reps, 1 person is always running a 200m. Partners must switch when the partner returns from the 200m.

The “Other” Total
Establish 1 RM:
Clean
Bench
OHS

All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

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4 Rounds:
4 min Max Cals
Rest 2 minutes

Partner WOD: You Go I Go
30 min AMRAP:
800m Run
70 WB (14/20, 9/10)
60 AMSU
50 Step Back Lunge Steps
40 Burpee Box Step Up (20/24)

12 min EMOM: 1 Snatch

4 RFT:
50’ HSW (Comp: 75’ HSW)
10 Power Snatch (75/115)

5-4-3-2-2 FS

7 min AMRAP:
4 T2B
3 C2B
2 BMU
10 Thrusters (65/95)

20 minute AMRAP
300-meter row
10 deadlifts (125/185)
50 double-unders

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