21 Slammer Balls #40

21 Dips

42 DU

15 Slammer Balls #40

15 Dips

30 DU

9 Slammer Balls #40

9 Dips

18 DU

Three rounds for time of:

85lb power snatch, 8 reps
7 bar muscle-ups
Run 400 meters

Muscle-up = 3 pull-ups + 3 dips
Run 400 meters = 2 minutes on stationary bike

Power Clean
5-5-3-3-1-1-1
135,185,225,245(pr),250(pr)

7min AMRAP
10 Medball Clean (20#)
10 Burpee

Rest 2min

5min AMRAP
7 Box Jump (24")
7 Wall Ball (20#)

4 +2 Burpee
6 + 6 Box Jump

Strength:
Hang Power Snatch: 2-2-2 @ 80% 1 RM - 75
Power Cleans: 3-3-3 @ 80% PC 1 RM - 125

WOD: 3 Rounds
25 Air Squats
5 Muscle-Ups (10 C2B Pull-Ups)
6 Power Cleans (115#/75#)
25 Sit-Ups

Strength

Deadlift
3-3-3-3-3
3 Rep Max ==> 275#

-then-

Main WOD

• 12 Minute AMRAP
• 6 Deadlift (60% of 3 rep max) ==> 165#
• 9 Burpees
• 12 Ab Mat

Metcon:

4 Rnds: Suicide (10-20-30yds), 10 burpee to T2B, 15 KB (53lbs), 20 Push Press (95lbs)

Time: 16:45

Buy In- 800m Run

Then,

“Annie”

50-40-30-20-10

Double unders

Abmats

Cash Out- 800m Run

TOTAL: 22:56 (new PR Annie 12:52)

Came back from 800m Run at 4:44 and left for 2nd run at 17:36.

5rds of 10 power snatch @ 115# alternating between I, s, w, s 14:50
6rds of 10 c2r alternating with same order 7:38
3rds of 200m run alternating (all under a min) 10:16

8 x 800 under 3:30 each

jog a 400 and walk until 3:30

1. 3:32
2. 3:29
3. 3:26
4. 3:23
5. 3:21
6. 3:19
7. 3:19
8. 3:22

8 x 800m under 3:30

jog a 400 easy for recovery

1. 3:28
2. 3:28
3. 3:26
4. 3:28
5. 3:25
6. 3:26
7. 3:27
8. 3:22