Weighted Bar Dip 10RM (no rings!)

10 Clusters
20 Burpees
30 Sit-ups

*Only one person can do a skill at a time. Each person should alternate.
* Must do 5 synchronized TTB or Knee Raises every 1 minute

15min EMOM:
3x Snatch, add weights after 5min

For time:
* 50 cal row
* 50 swing
* 50 burbee
* 50 barbell thruster
* 50 DU

Bring Sally up, Bring Sally down. Plank challenge throughout the entire song.

Moby - Bring Sally up

3 rounds for time of:

• 165-lb. thrusters, 7 reps
• 15 muscle-ups
• 165-lb. power snatches, 10 reps

TUESDAY
PUSH / PULL
EMOM 7 mins
2 x Front Squat (from Racks)
EMOM 7 mins
2 x Back Squats
——
3 rounds for time
20 x KB Front Squats @24/16
20 x Push Ups (Release at the top)
——
200m Sprint on Rower
1 Legless Rope Climb
5 rounds

Finished off yesterday's challenge in 9:20 so 59:20 total time. Then 1/3 ratio of wide grip strict pull up then kipping pull ups, rep for round. Done 1/3, 2/6, 3/9, 4/12, 5/15, 6/18, 7/21, 8/24, 9/27, 10/30.

For time, first:
* 500m row
then 21-15-9 of:
* box jump
* T2B

12-10-8-6 reps of
Pullups
Burpees

5min rest

4 rounds of
10-16 db snatch
1min du's

3min rest

3min amrap
Burpees

3min rest

3min amrap
Wallballs