Katie:

Warm Up; 10-8-6
Push Press @ 45#
Burpees
Ring Row
WOD 21-15-9
Deadlift @ 55#
Cal on Bike
7:53 (original time over 10 min)

Katies Measurements
L Leg 221/2
R Leg 221/2
Belly- 45
Right Arm- 14.5
Left Arm- 14.5
Hips- 44

1 ¼ Back squats 5x5 reps

3 sets of
Partner 1: Handstand Hold, while
Partner 2: 8 Strict Press
Switch every 8 reps done
Increase weight each set

then
3 sets of
Partner 1: Barbell Overhead Hold, while
Partner 2: 8 Push Press
Switch every 8 reps done
Increase weight each set

9-7-5
Snatch
Box over burpee
3min break
15-12-9
Power Clean
HSPU
3min break
21-15-9
Assault bike/ski
Row

105 min
Warm up

Skillwork: MU practice for 20 min, HSW practice for 10 min

4 sets of: SHSPU x 3-4 reps 10 kg plate
5,4,5,4

C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) > 30 kg
20 Toes to Bar
Result: 6.03
When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups > not done
30 Shoulder to Overhead (155/105 lbs) > 30 kg
Result: 5.00
When the clock reaches 16:00, complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
Result: 11.29
When the clock reaches 24:00, complete the following… > 29.00

C4.
Row 500 Meters
25 Burpees Over the Erg > not done
50 Ring Dips > 25
Result: 9.15
154/183

D.
Pumppisarjat olkapäille
DB press 3x12 20,15,15 lbs
vipunostot 3x8x10 lbs

5 RFT (20 minute cap)
12 Dead Lift (155/95#)
9 Hang Clean
6 Push Press

7 min amrap
1,2,3,4,5,

115 pound squat clean
2 pull ups 2 dips

Back Squat 5-5-5 reps
225-225-225

Shoulder press:
125 pounds, 3 x 5 reps

Hang power clean, 5-5-5 reps
135-145-150

Bar Dips
10-10

Ab Crunch 15-15-15-15
50 lbs

5x10toistoa

Row 10 x 500m. rest work ratio 1/1 keep Times about the same.