WOD 1 - 3 rounds
TRX tricep press x 10
TRX Row x 20
DU x 30
=6:35 RX

WOD 2 - 3 rounds
TRX leg curl x 30
TRX knee tack pushup x 20
Boxjump x 10 (sore ankle, had to do step up)
=10:58

WOD 3 - 3 rounds
TRX squat x 30
Walking lunge x 20 with 10kg weight plate overhead
OH situp with 10kg weight plate x 20
=11:58 RX

6 rounds RX=40/30

6 x power snatch
6 x OHS
6 x thruster
6 x shuttle run

All weighted movements were completed at 17.5kg to improve technique before load.

AM

Round 1 - 2 - 3
9 - 6 - 3 hang power clean (RX 70/45) @ 30
12 - 15 - 18 (RX t2b) - K2e
10 - 20 - 30 wallball RX
= 8:58

PM

21 - 15 - 9
tricep bench dips
benchjumps
=3:45

2 min max rep of each movement. 1 min rest in between

ALL movements at 30kg RX

powerclean = 20
jerk = 20
thruster = 7
front squat = 15
deadlift = 45

total = 107

800m run
50 boxjump
100 airsquat
=11:26

remaining time is as many burpees as possible = 36

15 - 12 - 9 - 6 - 3
powerclean 40/30
bar facing burpee
=8:40 RX

"Cindy", AMRAP in 20min of:

5 pull-ups
10 push-ups
15 squats

21 rounds + 23 reps (8 squats)

5 Rounds for Time
- 5 Hang Cleans (heavy)
- 25 Double Unders

5 Rounds for Time
- 5 Power Cleans (heavy)
- 25 Double Unders (50 singles + 5 Burpees)

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