SWOD

Snatch 5,5,5 (40,50,60%) 135LBS

WOD

4 rounds for time:

4 Muscle Ups

40 Double Unders

400m Run

35 lb bar, added 5 lbs

10

15

20 only used bar

3 rounds of:

• Max reps of strict pull-ups
• Max reps of shoulder presses, 115 / 75 lb.
• Max-calorie row in 20 seconds
• Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

5 Pullups
2 min rest
5 Front squat (increasing weights)
2 min rest

Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

8min AMRAP
8 Front Squat (135#)
8 Wall ball (20#)

Rest 2min

8min AMRAp
10 TTB
10 Burpee

6+4+10burpees

Pre-WOD: 20X1 Back Squat (#110)

WOD: For Time:
-30 Push Press (65#)

-50 Double Under (150 singles)
-20 Push Press (65#)
-50 Double Under (150 singles)
-10 Push Press (65#)
-50 Double Under (150 singles)

Post WOD: 50 Ring Dips (few sets as possible) - Took me 5 sets w/ green band

Skill:
HSPU x 4
Skin the Cat x 3
3 rounds

Workout:
5 minute AMRAP
20 double unders or 60 singles
15 swings
5 burpees

rest 3 minutes

5 minute AMRAP
5/5 kb snatches
20 abmat situps

Strength: Back Squat:

1x10 95lbs
1x8 105 lbs
1x6 115 lbs
1x4 125lbs
1x2 135lbs.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Strict Press Behind the Neck 4x6