Warm up for 10 min

A. Skillwork: HSW practice for 10 min

B. Skillwork: MU practice for 35 min
Own MU program

C. EMOM for 10 min:
HSPU x 2-4 reps > 10 kg plates

D. Russian dips
3 x 5
1 + 2 + 3 not assisted

E. 3 sets of:
DB snatch x 16 reps (8+8)
35 40 40 lbs
rest 90 sec between sets

150 burbee
500 single under
50 sit up
20 pull up

60 min
Warm up for 10 min
A. Skillwork: HSW practice for 20 min
B. Skillwork: MU practice for 30 min
Own MU program
MU 2 x 1! :)

90 min

Warm up for 10 min

A. 3 sets for time & quality:
2 rope climb
4 MU turns with band
6 HSPU > 5 kg plates
8 C2B
rest 2 min between sets.
Results: 3.46, 3.43, 3.36

B. Weighted ring dip 5 x 3

C. Weighted C2B pull up 5 x 3 x 7.5 kg

D. 3 sets for quality:
15 UB pull ups
rest 2 min between sets.

E. 2 sets of:
8 seated DB press 20 lbs
8 deltoid side raise 10 lbs
8 strict T2B

Nasty Girls

3 Rounds of

50 Air Squat
7 Muscle-Up / 14 Pull-Ups + 14 Push Ups
10 Hang Power Clean (60/43)

warm up: 2 rounds
400m run
10 hand release push ups
10 push press 45#

Strength:
Shoulder press
95#x5, 105#x5, 100#x5, 100#x5, 100#x5

Metcon: Fran's balls
21-15-9
Wall ball 20#
Pull ups

3:30

Find your 1RM in hang power snatch

5 Rounds

1 Lunge + 1 Lunge + 1 Push Press (50/35)
20 Toes to Bar

Time Cap 15'

Clean, every 2 min, 20 min
75-80% x 2
80-85% x 2
85-90% x 2
90-95% x 2
95+% x 2

EMOMx9: 2 Snatches at 75%