Skill: Rope climb
Finish with Emom

Wod: 2x Tabata rounds (3 min rest in between)
Round 1
Thrusters@50/35
T2B
Round 2
Power clean@50/35
DU

Wod: 20 secs on 10 secs off x8 on round 1 and 8 on round 2. Go hard and fast , sprint work in each 20 sec window.

30 snatches for time (135/95)

EMOM for 10 mins

14 pushups

Then for time
3 rounds
5 DL
10 Box Jumps
5 Hang squat cleans
10 BJumps
5 Shoulder to overhead (all were push press)
10 BJumps

Bar was 65k

time 15:37

Pre-WOD:
1 X 20 Back Squat (+5% from last week)

WOD:
- 800 meter Farmer's Carry
- 8 X 25 meter XPO Sled
- 3 X 15 GHD Sit Ups
--------2 Rope Climbs

10 rounds
5 thrusters, 95#
10 pull ups
250m row
19:24

:59 or less on each row

a) mu work and ring rows - 15 min knee and sit priority
knee to sit skills
3x10 ring rows

B) 15 min for max quality load:
1 Power Snatch, 2 OHS, 3 Snatch Balance
150#

C) for total score:
3 min row for calories - 66
2 min rest
2 min max db sq. cl. - 21
1 min rest
1 min max air squat - 45
132 total

Run 1 mile

Deadlifts

8 x 90k
6 x 105k
4 x 115k
4 x 125k

Then for time
7 rounds of
7 Thrusters (35k), pullups, burpees

10:31mins

Pre-WOD:
5X2 Strict Press

WOD - 12 Minute Clock:

5 rounds of
-12 Shoulder to Overhead (#115/75)
-50 Double Unders (mod: 50 lateral bar jumps)

(in time remaining: max Muscle Ups or CTB Pull Ups or Pull Ups)

Post:
2 X 500 meter Row for time

315 Imported.

a) fs (+2-5)
3x3, 235#

b) 3 rfr :45 :15
thrusters, 105#
push ups
12-10-9
20-16-16
83

c) 21-15-9
sit to stands
alt. db sn., 55#
5:42

d) 750m row
2:32.4
1:41.7/500 avg.
1:36-1:37 - first 250
1:42-1:45 - middle 250
1:40-1:41 - last 250