"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

First Round: #65 unbroken
Second Round: #75, broke after 7 rested and finished the rest
Third Round: #80, broke after 5 rested and finished the rest

Optional Post: Tabata Row
For Max Meters
8 Rounds 20 on/10 off

for time
3x
300m row
10xthruster

for time:
10x10 deadlift
10 x 10 push press

WOD:
12 Minute AMRAP:

• Hand Stand
• Pullup (hold at the top)
• Squat
• L Sit

Cycle through the exercises holding each of the above for 30 seconds
** After two rounds had to modify to push up plank for hand stand, and holding the world position for L sits.**

Post WOD:
1 Rep Max Bench Press (75#)

Emom 10'
3 strict ring dips + 3 strict ring pull ups
Rest 5'
Emom 8'
2 strict ring dips + 2 strict ring pull ups
Rest 4'
Emom 10'
1 strict ring dip + 1 strict ring pull up

"Nate" 20min. AMRAP of:

2 muscle-ups (did slight jumping muscle-ups)
4 HSPU
8 KB swings @ 2pd (did 1.5pd/55#)

10 rounds

Class will be Monday @ 4:30
Strength/skill:
8 x 2 Hi Hang Squat Clean + 1 split Jerk (only jerk on second rep)

WOD:
"The Chief"
(Repeat for a total of 5 cycles)
Max rounds in 3 minutes of:

3 Power cleans (135/95). 1) 5+1
6 HR Push-ups. 2) 4
9 Squats. 3) 5+1
- Rest 1 minute. 4) 5
5) 5+2
Aux:
3 x 15 GHD situps

aamujumpaksi painia. Rätillä ja ilman. pystylähtöjä ilman pukua. painikunto on jo kohtuullienn eikä kädet enää väsy. oikea kyynerpää vähän kipee eikä suoristu kokonaan.

AHAFA

HPS 3x2