W.O.D.

21-15-9 -T2B - Box jump (20/24) - Kb swing (35/53)

Clean complex

Front squat 3-3-3-3-3

Mobilize

W.O.D.

- 800 m run - 21 pull-up - 21 HR push up

Rest 1 min

- 600m run - 15 C2B - 15 ring dip

Rest 1 min

- 400m run -9 MU (scale 27 pull-ups, 27 HR push up)

DL 12-10-8-6-4-2 then back up staying as heavy as you can.

W.O.D.

30-20-10

- KB Swing (35/53, 53/2pd)

- T2B

*50 DU after the completion of the round of 30, 20 and 10

Press 5-5-5-5-5

W.O.D.

Chipper:

- 50 Cals Row

- 40 HR Push Ups

- 30 Ab mat sit ups

- 20 Burpee-Box Jump (20/24) (comp 24/30)

- 10 HSPU

W.O.D.

21-18-15-12-9-6-3

- Pull up (Comp C2B)

- WB (14/20)

5x3 Power Snatch

W.O.D.

- Isabel: 30 Snatches 95/135

Back Squat:  12-10-8-6-4-4-4-4-4

W.O.D.

3 Rounds

- 400m Run

- 15 Front Squat (115/205)

Weighted Pull ups: 5x3-5 reps

Helen: 3RFT

- 400m Run

- 21 KB Swing (35/53)

- 12 pull ups

20 min AMRAP:

- 10 T2B

- 15 S2OH (75/115)

- 20 Box Jump Over (20/24)

W.O.D.

3 RFT:

- 50 WB (14/20)

- 10 MU (Scales: Bar or 20 Pull ups, 20 HR push ups)

Grace: (95/135)

W.O.D.

Team Row-Burpee:

3 Rounds of 90 second rotations:

1. row

2. burpee

3. rest

Score is number of meters rowed + number of burpees.

Overhead Squat 12-10-8-6-5-5-5-5-5

W.O.D.

6 Min As Many Reps for Time

- DU Ladder: increase by 5 reps (Singles increase by 10 reps)

W.O.D.

5RFT

- 10 HSPU

- 15 DL (95/135)

- 20 WB (20/14)

C&J Ladder (men increase by 10#, women increase by 5#)

W.O.D. - For time:

- 800m Run

- 30 Burpees