A) Snatch: 16min E2MOM; 2 snatches, starting @ 50%, go up 5% each round (ends @ 85%)

B) Amanda: 9-7-5 Ring Muscle ups / Full Snatch (135/95)

C) Accumulate 2min L-Sit hold (and variation)

Strength: Back Squat 5 x 3 @90% of 3RM

WOD:

3 Push jerks 165#/115# RX+ 185/135 (no racks)

6 strict pull ups (scale is partials, banded, rogue bar or ring rows– no kipping)

3 broad jumps 6’m/5f’ min (fyi mat is 4’ x 6’)

A) Back Squat; find a heavy double for the day (2RM)

B) CF Metcon

C) 5 sets of max HSPU, max hollow rocks (score each total separate)

A) Wod: For Time:

Teams of 2; 1:1

100 Wall Balls (20/14)

100 sit ups

100 sdhp (95/65)

100 s2o (95/65)

100 sdhp

100 sit ups

100 Wall Balls

A) CF Metcon

B) 3rds for time; 10 candlestick to alternating pistol, 10 v-ups

A) Skill; Overhead Squat; 3,3,3,3,3 – Find heaviest 3

B) Wod: For Time: 5rds with 1min mandatory rest between rounds

15 OHS (95/65)

15 Burpee over bar

A) Skill: Deadlift 1RM (25min)

B) Wod: 12min

14 alternating Kb snatch (53/35)

14 kb goblet squats

Down and Back Plate push (45/25)

A) In 10min, Find your heaviest complex of; Snatch, Hang Snatch

B) CF Metcon

C) Overhead Squat, find a 3RM

A) Endurance: 1k row for time

B) Wod: 21-15-9

C2B Pull ups (Pullups -> Jumping C2B -> Jumping pullups)

Box Jumps (24/20)