For time:
2 Rds of:
10 Thrusters 95lbs
15 Pull Ups
then:
50 Double Unders
then:
2 Rds of:
10 Snatch 95lbs
15 Burpees
then:
30 T2B
then:
2 Rds of:
10 Power Clean 95lbs
15 Ring Dips

A: Strict HSPU 8set
B: SA KB press 3set
C1: SA standing banded rows 3set
C2: push ups 3set
D1: Side plank powel raise 2set/each arm
D2: Banded triceps push downs 2set

WOD:
13 min/AMRAP
Complete:
5 FRSQ
135lbs
15 Double Unders
then:
5 FRSQ 135lbs
15 Sit Ups

Max P’ups: 35 (PR)

WOD:
3 Rounds of 1 min
AMRAP of each movement with a 1 min rest btwn rounds

KB Swings 1.5pd DB
Bench Press 75lbs
Box Jumps 20"
Hang Power Cleans 75lbs
Sub’d Hollow Rocks for Knees to Elbows

30 30 39 30 26
29 30 34 22 26
30 28 32 21 20
———————-
427

10 Deadlift 110/80kg
20 Push-up
30 Sit-up
40 Ring row
50 DU
40 Walking lunge
30 T2B
20 Tuck jump
10 Deadlift 110/80kg

Three rounds of;
One power clean + six push jerk
Do not let go of the bar in between rounds

A) Deadlift
2-2-2-2-2-2-2-2 (205, 255, 275, 295, 315, 325, 335, 355)
Rest exactly 60 seconds between rounds

Rest 3 minutes

B) Front Squat
2-2-2-2-2-2-2-2 (135 x 2, 155 x2, 175 x3, 205)
Rest exactly 60 seconds between rounds.

C) 100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)
40 situps, 40 KTE, 20 GHD

500m row
40 squats
30 situps
20 pushups
10 pullups

Ca$h Out:
80 DU’s in 3:00

WOD Rx’d – 15:02
“SE7ENS”
Teams of 2 (we did 3 Doug, JP & Tony R)
11 Rds
7 Power Cleans 95/65lbs
7 Burpees
7 Box Jumps 20"

30 T2B (KB Swings 1.5pd)
25 Hollow Rock
10 Push Ups
20 T2B (KB Swings 1.5pd)
25 Hollow Rock
20 Push Ups
10 T2B (KB Swings 1.5pd)
25 Hollow Rock
30 Push Ups