Work up to a load for: 3 Hang Squat Snatch

WOD:
10 min AMRAP:
200m Run
3 Hang Squat Snatch (75%)
2 Scores: AMRAP # and WOD load for barbell.

30 min Gymnastics EMOM:
5-7 SHSPU
:15-:25 sec Ring Support Hold
3-5 Strict & Controlled T2B
25-50’ HSW
5-15 Kip Swings on the Rings

WOD:
5 min AMRAP:
9 Thrusters (70/100)
9 C2B

-5 min Rest-

7 min AMRAP:
10 Pistols
20 KBS (35/53)
20 Ab Mat Sit Ups

“Mamba & Gigi”

18 min AMRAP:
5 Ring Muscle-Ups
8 Power Cleans (125/185)
24 Box Jumps (24/30)
13 Burpees (in place, make sure hips and knees extend, and touch hands overhead to make rep count)

The “Mamba” workout originally posted in April 2016 by Invictus, and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. They have now added 13 burpees in honor of his 13-year-old daughter Gianna (Gigi), and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident. We do this WOD today in honor of those who's lives have been cut too short.

"The important thing is that your teammates have to know you're pulling for them and you really want them to be successful." ~ Kobe Bryant

Foundational Movement Day: Med Ball Squat Clean

WOD:
For Time:
50-40-30-20-10
Medicine Ball Squat Cleans (14/20)

*50 DU after each set

Foundational Movement Day: Air Squat & Front Squat

WOD:
For Time: 1 Mile Run

8 min EMOM:
2 re-grip Squat Snatch

WOD:
12 min AMRAP:
10 T2B
15 Single DB Squats (35/50)
20 Alt. SA DB Snatch (35/50)

Foundational Movement Day: Push Press

WOD:
6 min Max Rep Ring MU
*Every time you break: 35DU

Foundational Movement Day: Sumo DL High Pull

WOD:
5 min Max Distance:
Double DB Walking Lunge Steps (35/50)

15 min to build on the following complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD:
For Time:
30 Cal Row
30 Clean & Jerk (65/95)
30 Bar Facing Over Burpees
30 Thrusters (65/95)

15 min to build to 3 touch in go Snatches

WOD:
For Time:
Buy-in: 50 Pull Ups

4 Rounds:
8 Snatch (75/115)
8 OHS (75/115)
Buy-out: 50 T2B

Foundational Movement Day: Push Jerk

WOD:
For Time:
15-12-9-6-3
HSPU (Comp: Strict)
Burpee BJ Over (20/24)

Foundational Movement Day: Deadlift

WOD:
5 min Max Rep:
Alternating Single Arm DB Devils Press (35/50)

Foundational Movement Day: Strict Press

WOD:
7 min AMRAP:
100m Run
5 Strict Pull Ups

20 min E2MOM:
1 Squat Clean
1 Front Squat
-reset-
1 Squat Clean
2 Front Squats

WOD:
7 min AMRAP:
21 Wall Balls (14/20, 9/10’)
41 DU