21-15-9
Back Squat @ 100kg
Burpee Box Jump 24"

Back squat 3x8

Good morning 3x10

Row 3x2000m

Abs&core

100 Burpees for time.

Pre-WOD: 5X3 Shoulder Press (135)

WOD: Blake
Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead (3)
30 Box jump, 24 inch box (3)
20 Wallball shots, 20 pound ball (3)
10 Handstand push-ups (2)

15 min AMRAP

15 Power Cleans (35 kg)
5 Thrusters (35 kg)
30 Hollow Rocks

7.1 rounds

THURSDAY 120119

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

4 rounds for time of:
10 Front Squat (115#)
10 Push Press
5 Thruster
30 Double Unders

5x1 @75-95%

5x400 mt run repeats
600 mt recover time

150 min
Warm up EMOM14 + 12 m HSW
1.Own skill
A. RMU prog. for 20 min
B. RMU:
- 1 rep E2MOM x 12
- 3 x 2 assisted muscle ups
- Total of 18 RMU
C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Conditioning
A. Every minute on the minute for 12 minutes:
Even: 12 cal row
Odd: 5 Clean and jerks @ medium weight - 40 kg
172/182

3.Accessory
A. 3 sets:
- One legged KB Romanian deadlift 6+6 - 20 24 24 kg
- Lateral box step ups 6+6 - 24"
- Side plank hold 20+20s

B. 1 set:
- 10 single arm ring row/arm with a 3 sec. neg.
- 2 rounds of gymnastics swimming
- 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)