pullup pullup

A: Halt Snatch pull + Power Snatch + Squat snatch @ 80% of squat snatch
B: Double hang power clean + Squat clean + push jerk
C: Emom 7’: Clean pull, target @110% of Clean 3x3 + 1 AMRAP

Back squats heavy 5rep of today
+
For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB

For time
100 cal row
50 hang dumbell snatch 22.5kg change arm every 5 reps
30 dumbell facing burpees
Directly to
150 feet dumbell overhead walking lunge

8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

"Jack Sparrow"

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22.5 / 15 kg
30 Dumbbell-Facing Burpees

Directly Into..

150ft. Single Dumbbell Overhead Walking Lunge 22.5 / 15 kg

*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed

Emom 7
12/8 cal row partner A
Max wallball on remaining time partner B
Rest 2 min
Emom 7
12/8 cal row partner B
Max wallball on remaining time partner A
Score - total wallballs performed

4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU
:45 second rest

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.

Skills
TGU practice (6x1-1)

Wod
’Evil Emom’
Emom 14’
Odd: 5-5 Thruster
Even: 20 Am Swing

Core
3 rounds
30 L Crunch
1 min Extented Reverse Plank Bridge