"Annie"

50-40-30-20-10
Double-unders
Sit-ups

Coach B

Snatch:
5x5 (Stay light - technique work)
65# (Ribs)

15 minute AMRAP: (4 + 22)
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

GHD Situps: 2x8

Coach B

Back Squat:
5x5
155-175-175(4)-155-155

Hip Extensions: Done
3x20

15 runder + 5 pull ups + 10 push ups.

Pre-WOD:
10x3 back squats @ 60% of your max. (225#)

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I choose Option A.

4 X 8 Bench Press @ 65% (165#)

4 X Max Effort Ring Dips

4 X 400 Meter Run (Rest 1:1) - I Rowed instead.

50 GHD or 75 Weighted Sit ups

12 min AMRAP of:
50 Squats
30 Pushups
15 Pullups

3 rounds + 7 Squats

12 min AMRAP:
50 squats
30 push-ups (girl)
15 pull-ups (chair)

2 rounds plus 10 push-ups

Renegade Row 25#
Bench Single Arm 45#
T2B
Chin-up
KTS

75 RFT
Power Snatch