AMRAP in 20min of:

3 Wall Climbs (toes/chest touch ground- toes/chest touch wall)
10 Up-downs (thighs touch ground- stand)
5 Parallette pass-throughs (hips open completely both ways)
10 Grasshoppers (shin contacts opp. forearm)

8 rounds + 3 wall climbs

The “Gauge”
500m Row
40 squats
30 abmats
20 push ups
10 pull ups (rings)

Then rest 5 minutes,

For Time
100 slamballs @20#, 5:06

Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under
- 15 Snatch (75/35)

AMRAP in 20min of:

3 Wall Climbs (toes/chest touch ground- toes/chest touch wall)
10 Up-downs (thighs touch ground- stand)
5 Parallette pass-throughs (hips open completely both ways)
10 Grasshoppers (shin contacts opp. forearm)

Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under (2:1 singles)
- 15 Snatch (75/35)

completed 5 rounds + 10 Snatch

Pre-WOD: 5X3 Power Snatch (worked up to 155...better off at 135)

WOD: 10 Minute AMRAP
- 30 Double Under
- 15 Snatch (75/35)

7 rounds, 1 DU

Strength: Weighted Step ups on box (24 or 18" box)
3-3-3-3-3 (reps on each leg!)

then

3 Rounds

50 M OH Lunges (45 / 25)
20 Par/Ring pushups
10 Box Jumps (30" / 24")
250 M run

Complete the following in order--COMPLETE EACH SET OF THREE FOR THREE ROUNDS THEN REST 1 MIN

10 close hand push ups--rest 10 seconds
10 neutral hand push ups--rest 10 seconds
10 wide hand push ups--rest 10 seconds

THEN

15 air squats--rest 10 seconds rest at the bottom of the air squat
10 jump squats--rest 10 seconds
20 lunge(each)--rest 10 seconds

THEN

15 lying leg lifts--rest 10 seconds w legs in the raised position
15 ab mat sit ups--rest 10 seconds
15 supermands--rest 10 seconds

THEN 20 BURPEES TO COMPLETE

For time
300 du
2 miglia run
100 ttb
Dividere a piacere

Pre-WOD: 5X3 Power Snatch worked up to 65

WOD: 10 Minute AMRAP
- 30 Double Under sub singles
- 15 Snatch (75/35)