Skill:
Pistols
3-3-3-3

WOD:
12 min/AMRAP
5 HSPU
7 T2B
10 Box Jumps 20"

3 for 3 for 3, then 1 + 2 fails on the pistols…

WOD – 12rds + 5HSPU + 5T2B

OHSQ: 135 – 155 – 155(F) – 155 – 165
WOD: 9:58 w/115lbs
21-15-9
OHSQ 135/95lbs
Pull Ups C2B

30 T2B (KB Swings 1.5pd)
25 Hollow Rock
10 Push Ups
20 T2B (KB Swings 1.5pd)
25 Hollow Rock
20 Push Ups
10 T2B (KB Swings 1.5pd)
25 Hollow Rock
30 Push Ups

WOD Rx’d – 15:02
“SE7ENS”
Teams of 2 (we did 3 Doug, JP & Tony R)
11 Rds
7 Power Cleans 95/65lbs
7 Burpees
7 Box Jumps 20"

500m row
40 squats
30 situps
20 pushups
10 pullups

Ca$h Out:
80 DU’s in 3:00

WOD:
3 Rounds of 1 min
AMRAP of each movement with a 1 min rest btwn rounds

KB Swings 1.5pd DB
Bench Press 75lbs
Box Jumps 20"
Hang Power Cleans 75lbs
Sub’d Hollow Rocks for Knees to Elbows

30 30 39 30 26
29 30 34 22 26
30 28 32 21 20
———————-
427

WOD:
13 min/AMRAP
Complete:
5 FRSQ
135lbs
15 Double Unders
then:
5 FRSQ 135lbs
15 Sit Ups

Max P’ups: 35 (PR)

A: Strict HSPU 8set
B: SA KB press 3set
C1: SA standing banded rows 3set
C2: push ups 3set
D1: Side plank powel raise 2set/each arm
D2: Banded triceps push downs 2set

For time:
2 Rds of:
10 Thrusters 95lbs
15 Pull Ups
then:
50 Double Unders
then:
2 Rds of:
10 Snatch 95lbs
15 Burpees
then:
30 T2B
then:
2 Rds of:
10 Power Clean 95lbs
15 Ring Dips

Lift/WOD:
“Surplus”
Press 1.1.1 × 5

95lbs for press / 1.5pd for swings

(Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.)
Rest 10 sec between and after each rep-
Immediately following the 3rd rep complete:
15 KB Swings Unbroken
Use same weight for all sets, but pick a weight that will be psychologically challenging in the 4th and 5th sets.