Lift:
Snatch Pulls
3-3-3
155 – 175 – 185

WOD:
“The Frost”
Tabata Hollow Rock (avg. 10)
8 Rds 20 sec on/10 sec off
then immediately following:
10 Rds (rx’d)
4 HSPU – 45lb plates to abmat
4 Snatch 115/75lbs
10 rds in 16:11

WOD:
5 Rds
8 Front Squat 135 (scaled to 115)
9 KB Swings 1.5
10 Burpees

CA$H OUT:
3 sets of 10
Banded Push Ups

Skill:
Back Lever
7 min – 4 attempts, nailed 2 for each for a solid 1 count.

WOD:
The 30:30
10 Rds of
30 sec of Pullups
followed immediately by
30 sec of Wall Balls – 20lbs
w/ 1min rest between rounds

Wall Balls – 148
Pullups – 118
Total – 263

“Thunder”
3 Rds – 10:15
500m Row
15 OHSQ 95lbs

CA$H OUT: 34
Max Pull ups

5 Rds
20 Med Ball Cleans 20/14lbs
10 Pull Ups
20 Double Unders

CA$H OUT: 49.2 & 50.8
Row Intervals
2 Sets of 250M for speed
Rest as needed between sets.

WOD:

15-13-11-9-7-5-3-1
SDHP 95lbs
De-Loaded Push Ups

Wtd dip 2-3; rest 3mins x 4

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