Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under
- 15 Snatch (75/35)

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

Bench Press 1 RM

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

5 Rounds For Time:

7 Squat Cleans (155/105)

15 Kettlebell Swings (1.5/1)

Snatch Balance:
155-185-195-205-215f-215-225f
Speed Bench:
155 w/ 85lb. band (3reps every :30)
*every 4 take 1:00 rest, repeat 4x.
2x15@70lb. DB slight incline bench press
5x5 weighted dips (25-35-45-55-65)

WOD: Nancy "modified"

Run 400m then do 30 body squats x 4 rounds for time

Time = 10:55

Cramp in left calf half way through second lap and running outdoors on track against 20 to 30mph wind gusts.

10min AMRAP in pairs
Ring Dips (max),
Front squat (40kg) x10

Skills/Strength
HSPU - tried one on the rings. Not very pretty I think.

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15
+ 15 thrusters