Deadlift: 2-2-2-2-max rep

W.O.D.

3 RFT:

- 20 burpees

- 40 ABMAT sit-ups

- 200m run

10 min 9 rep E2MOM strict pull ups 12 min AMRAP - 15 T2B - 30 KB Front rack lunge (35/53)

Dead lift 3-3-3-3-3 W.O.D. 4 rft - 21 DUs - 14 Deadlifts (135/225) - 7 HSPU

Snatch complex

W.O.D. 2 RFT

- 30 OHS (55/75) - 30 wall ball (14/20)

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)