WOD:
21-15-9
Thrusters (95/65)
Pull Ups

Squat Clean
3-3-3

For time:
30 push press (65 lb)
40 slamball ( 30 lb)
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

Did my OH swings, situps and burpees unbroken

Warm up
5 x 65
5 x 75
3 x 85

5 x 105
3 x 125
1 + 140 (x10)

5 Rounds

Deadlift -5
Push Press -5
Rope Climb - 3
Log Clean or double kb Clean- 3

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

5RM Imported.

For Time:
-500 meter row
-40 Air Squat
-30 Sit Up
-20 Push Up
-10 Pull Up

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

5 x 85
5 x 105
3 x 125
3 x 150
3 x 170
1 + 190 (5)

5x3 Strict Press @ 110

21-15-9
Handstand push-ups
Ring dips
Push-ups

This is such a dirty WOD. Started by kipping the HSPU and had to switch to a band for last 8. DIRTY.

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups