For quality. For example 10x100kg

5 rounds

3 x Dumbbell snatch
6 x PullUp
9 x Burpees
30 sec rest

Paused bench press
3-3-2

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.

Partner wod
Emom 1 clean 60 kg on even minutes, 3 burpees on odd minutes

Split as seen fit:

100 box jumps
100 KB swings (24 kg)
100 situps
100 DL (70 kg)
100 burpees
100 pull ups
100 over head lunges (20 kg)
100 hand release push ups
100 WB (20 lbs)
100 DU

100 Burpee Box Jumps

For Time

Row 500m before each round

• 10/8/6/4/2 Power snatch 40kg
• 5/4/3/5/1 Legless Ropeclimb
• 10/8/6/4/2 HSPU

Pull-ups 21/9/5
Thrusters w/2 35lbs Kettlebells 21/9/5

Hang Squat Clean + Jerk

7 x (1+1)@65-75%

WOD - Girls
Angie

1st Time

100 pull ups
100 push ups
100 sit ups
100 squats

As Rx'd