E6mom x3
1min plank hold
50 banded pull apart
25 triceps pull down
Remaining time easy pace monostructural

Back squat amrap@110kg

20 hollow rocks
20 superman rocks
20 leg raises
20 side twists
1 min rest

Clean & jerk, E2MOM 10 repS

Shoulder Press Challenge L-10 “only 2 to go” 65# x3

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood

200m Run

20 Front Squat 135/95

200m Run

20 Burpee

200m Run

20 Pull-up

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

"Elizabeth" 21-15-9 rep rounds for time of:
Cleans @ 135#
Ring dips

Rest day!

1. min kb snatch 8+8
2. min cindy (5 pull up, 10 push up, 15 air squat)
3. min 15 kb swing
4. min rest

Backsquat 5x3 (185, 205, 225)

Ring rows wearing various weigted vests 10x3

WOD:

3 rounds for time of:

15 wall ball shots (20lbs)

15 kb swings (53lbs)

2 minute rest

3 rounds for time of:

15 toe-to-bar
15 double unders

3x5 of:
Deadlifts (225, 245, 275)

Shoot through

1x10 of:
Deadlifts (135)

Shoot through

For time:
1000m row (4:16)