18'EMOM
1: 6/6 one arm KB/DB snatch @20/12kg KB

22.5/15kg DB
2: 40" alt. V-up
3: 10-12 burpee

5rounds for quality reps:
5 reps man maker
15 back squat 40kg

WOD 1:
Weighted pull-ups
5-5-5-5-5 --> black band + 8 kg

WOD 2:
AMRAP 11 mins
5 thrusters (20 kg)
10 C2B pull-ups --> 6R + 2 thrusters

AFAP
5 rounds of
800m Run
30 KB Swings
30 Pull Ups

Result: 4 rounds + 400 m run

Skills

• 3RM Snatch (55 kg)

WOD 1

For 20 min on the minute:

Odd min:

• 2 Wallwalks
• AMRAP BF Situps

Even min:

• 5 Strict Pullups
• AMRAP Box Jumps (60/45cm)

WOD 2

• 5x5 Squat 95kg

5km pack walk with 15kg

Two rounds for time of:

50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Overhead squats 95 lbs / 65 lbs
50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Toes to bar

Pre-WOD: 5 X 3 Power Clean

5 RFT:
-250 Meter Row
--15 HR Push Ups
--10 T2B
---5 Hang Cleans (#155/105)
* 1 minute break between each round

10 x 2 Push Press @ 72.5k

Then
50 Push Press at 50k
50 Supine Ring Pull Ups
Carry 45k 800m

"Happy 24th Birthday Angela Falcone"

Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

For Time:
-24 Calorie Row
-24 Dumbbell Snatch right & left (45/35#)
-24 T2B or GHD
-24 Burpees
-24 HSPU
-24 Pull Ups