11-9-7-5-3

KB Swing #53/35
Box Jump
CTB Pullup
Wallballs
Slammer Balls 40lb

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

RX

3x3 shoulder press @ 80, 85 and 90% of 1RM 180lbs

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM 365lbs)
:
5 RFT
9 push-ups (ring or clapping)
15 KB swings
21 II unders

Metcon: Diane

Diane: 21-15-9 - deadlifts (225lbs), HSPUs

Strength:

Deadlifts: 2x315, 2x335, 2x355, 2x375, 2x405, 2x425

3 Rounds for time of:

10 Snatch
15 Pull ups
15 Push ups
20 Box jump

800m
25 Toes to Bar
25 Wall Ball
25 SDHP
400m
25 Thrusters
25 Burpee to Box Jump
25 Kettlebell
800m

Metcon 1:

5 Rnds: 5 Sq Cleans (155lbs), 10 Bar Facing Burpees, 15 K2B

Time: 16:46

Metcon 2: Tin Man

5 Rnds: 5 Hang Cleans (200lbs), 5 Bench Press (225lbs)

Time: No time - Just did the work at a easy pace

Strength:
Power snatch, 5-5-5-5-5, (155 last set)
WOD:
5 rounds for time
7 one arm shoulder to over head, Right* (1.5 pood)
7 one arm shoulder to overhead, Left *
21 KB swings

Back Squat

2-2-2-2-2; Pause for 5 seconds at the bottom of each squat

*Post heaviest load

• then -

10 Minute AMRAP

7 Strict Dead Hang Pullups
7 Strict Presses (95/65)

*Post rounds.

75-125
3 + 4 pull (red)

5 minutes Snatch Balance practice.

-then-

4 rounds for time of:

400m Run
15 Chest-2-Bar Pullups

*Post Times.

Erin W – 11:55 (sub GHD situps for c2b)