Dead Lift 10-8-6-5-5-5-5-5

W.O.D.

21-15-9 - Dead Lift (155/225) - Box Jump (20/24)

W.O.D.

5 RFT:

- 12 snatch grip DL  (75/115) - 9 hang snatch  (75/115) - 6 OHSq  (75/115)

- 10 Ring Dips

- 20 KB swings (35/53)

- 200m Run

W.O.D.

"TABATA This"

8 rounds of each movement

1 min rest

- Air Squat :20 on :10 off

1 min rest

- Pull Ups :20 on :10 off

1 min rest

- HR Push Ups :20 on :10 off

1 min rest

- Ab Mat Sit Ups :20 on :10 off

* 24 min WOD

* Score is running rep total

W.O.D.

21-15-9

- Squat clean (95/135) - HSPU

W.O.D.

- 1500m row - 45 bar facing burpees - 300 DU (600 singles)

W.O.D.

"Randy" (Hero W. O. D.)

- 75 power snatches (55/75)

W.O.D.

4 RFT:

- 15 T2B - 30 WB 14/20 (ladies comp 10 foot line) - 400m run

W.O.D.

"CrossFit Total"

30 min to find 1RM of:

- Strict press

- Back squat

- Deadlift

In that order.

W.O.D.

"Rosa": 5 rounds

- 400m run

- 10 HSPU

Then

- 2 attempts at max rep DU

14 minute EMOM

- 7 DL odd minutes

- 5 strict T2B even minutes

Then

- 2 attempts at 500m row PR

W.O.D.

- 800m run

- 21 Thrusters 75/115

- 400m run

- 15 Thrusters  75/115

- 200m run

- 9 thrusters  75/115

W.O.D.

Ladder AFAP to 18

3/3, 6/6....18/18

- C2B pull-ups

- Power cleans (105/155)

15 minute time cap