Oly: High Hang Power Snatch + Hang Power Snatch + Power Snatch @70% of 1RM Power Snatch

Every 90s for 6 Rounds (9 minutes)

WOD:

AMRAP 10 minutes

8 Thrusters 115#/75#

10 Burpees

200M Run

Skill: Bench/Bicep Curl Superset

Bench  6 sets of 3 reps

DB Curl 6 sets of 12 reps

WOD: For time

25-20-15-10-5

Russian Twists

Step Ups

2 rope up downs

Score: weight and time

Skill:

Deadlift E2MOM

5 @ 55%

5 @ 65%

5 @ 75%

5 @ 85%

Max reps @ 70%

WOD: For time

Buy in: 200 m farmer carry

21-15-9

Goblet Squat 53/35

A) Snatch; Find a heavy single as quickly as possible (under 12min)

B) CF Metcon

C) 8min E2MOM (4rds) 30sec max muscle ups, 30sec max feet hs walk, 1min rest

Strength:

Front Squat

6x3 @75% of 1RM FS, rest 90s-2mins between each round –

WOD:

50-40- 30-20- 10 (reps are total)

Russian Twists with a Plate 45#/25#

A) CF S-WOD

B) CF Metcon

C) Accumulate 3min L-Sit hold on dip bars

D) 4min, 30sec on, 30sec off max flutter kicks

WOD:

3 Handstand Pushups subs  heavy DB seated strict press

6 Deadlift (225/155)

12 Pullups subs  12 jumping pullups   12 banded pull ups  12 low rogue bar pull ups

24 Double-Unders sub  72 singles

10 RFT

A) CF Metcon

B) Strict Press; 3 sets of 5 @ 70 to 75% of 1rm