amrap 25
1:00 happy baby
1:00 mountain climbers, 2 ct.
1:00 hollow hold, any way possible
50 mountain climbers round 1
35-37 each additional round

Pre-WOD:
-10 Turkish get ups w/each hand
-Work up to a Heavy Snatch

WOD - 3 Rounds For Time:
-100 Double Unders (modified: 7 Burpees & 100 Singles)
-21 Kettle Bell Swings (#53/35)
-12 Hand Stand Push Ups

Post:
Tabata Sit Ups (8 rounds:20 seconds on/10 seconds off)

15 rounds (EMOM)
3 hang clean (135 lb)
5 box jump (24 inch)
10 push-up
EMOM penalty: 3 burped

5km pack walk with 15kg

10,9,8,7,6,5,4,3,2,1

Burpees

Toes to Bar

4ct Mountain Climbers

Pullups

Pre-WOD:
5X -2 Front Squats
--- -1 Jerk

WOD - For Time/ 20 Minute Cap

(4 Burpees at the start of each minute)
-20 Thrusters (#95/65)
-20 Sumo Dead Lift High Pulls
-20 Push Jerks
-20 Over Head Squats
-20 Front Squats

Pre-WOD
5X5 Bench Press

WOD - 10 Minute AMRAP:
-20 Double Unders (mod: 5 Box Jump Overs)
-10 Burpees

Post :
-50 GHD Sit Ups
-work on muscle ups, rope climbs, etc.

Pre-WOD:
1 X 20 Back Squats (+5% )

WOD - For Time:
-1000 meter Row
----30 Pull Ups
----50 Wall Ball Shots (#20/14)

Post:
1 X Max Plank Hold

Optional Post:
5, 4, 3, 2, 1
-Deficit HSPU
-Triple Unders

a) emom 10
o: 5 db clusters, 40#
e: max effort pu - 40, 6, 13, 20

B) 3x3 fs (+2-5)
220#

C) amrap 8
250m Row
15 t2b
4+140m

a) emom 12:
O: 8 alt db snatches, 35#
E: 4 db squat cleans, 35#

B) Hollow/Arch Drill :15-:30-:45-:30-:15
Hollow rocks - contralaterals
Arch rocks

C) 5 rounds on 3:00:
12 strict c2b chin ups
250m row
6 burpees
2:10 (unassisted), 2:10 (med), 2:10 (med), 2:07 (med+mini), 2:09 (med+mini)