A1. 2 DL every min on the min, 10 min total

B1. "Swelter"
21-15-9
Wall Ball
KBS (32/24)

AMRAP 3min
Elizabeth:
21-15-9 (135/95) 65#
Power Cleans
Ring Dips
3min rest
Isabel:
30 Snatch (135/95) 65#
3min rest
Fran:
21-15-9 (95/65) 45#
Thrusters
Pull-ups
Tweaked by back like an idiot on Monday's squats, went light today.

Post WOD: 80%, 85%, 90% of 1RM Shoulder Press
65, 70, 75

For time:

21-15-9 reps of:
Clean 95 pounds
Bar dips

Time: 11:13

A. For Max Reps:
3 Minutes of Double-Unders

186

B. In six sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles.

70, 105, 120, 130, 135 (F)

C.Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

147, 152, 154, 156, 154, 153, 151, 152

RKC 10-Minute Snatch Test:
Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

196 reps

AMRAP 3min
Elizabeth:
21-15-9 (100)
Power Cleans 21, 3
Ring Dips 21
3min rest
Isabel:
30 Snatch (75) 30
3min rest
Fran:
21-15-9 (55) 21, 10
Thrusters
Pull-ups

For time:
Ground to overhead, 75 pounds, 30 reps

Squat 3x2:

235, 245, 255

4 rounds for time:

50 Double-Unders
10 Push Jerks 115#/75#

Time: 9:04

For time:

35 pound Kettlebell swings, 15 reps
15 Squats
10 Push-ups