KALSU
For Time
100 Thrusters (135/95 lbs)
5 Burpees at the top of every minute
Or
KINDA KALSU
For Time
100 Thrusters (95/65 lbs)
5 Burpees at the top of every minute

Skill: Power Snatch
E90sec for 8 rounds - build to a heavy complex
Hang Power Snatch + Power Snatch

WOD:
400m Run
21 Power Snatch 75/55
400m Run
15 Power Snatch 75/55
400m Run

Skill: Handstand Walk Tabata
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest

Skill: Front Squat
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%

Skill: Hang Power Clean Complex - for quality
E90sec x 7rds; 2 complexes @ 60-70% of 1RM PC (DO NOT INCREASE)
Pause at the knee (2 sec) + Pause at mid thigh (2 sec) + Hang Power Clean

WOD:
15-12- 9 reps of:

CINDY
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
CYNTHIA
Complete as many rounds in 20 minutes as you can of:

Skill: Snatch
Take 15- 20 min to establish a heavy single

WOD: 12-9- 6
Full Snatch 135/95
Box Jump Overs 30/24
10 min time cap

Skill: EMOM for 10 min
25 m Farmer’s Carry AHAP + 6 renegade row (total)

WOD: For 4 rounds
Every 5 minutes perform:
400m run
21 KB Swings 53/35
12 T2B

Score: completed/slowest round

Skill: Back Squat
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%

WOD: 5 min AMRAP

Skill: E90 sec for 5 rounds - start at 65-70% of Push Jerk 1rm increasing each round
2 Push Press + 1 Push Jerk

WOD: 5 RFT
5 Clean and Jerk 155/105
35 Double Unders (sub 70 Single Unders)
10 min time cap