21-15-9

DB snatch
DB burpee

22/15 Kg

Warm up
Tabata bike or row

2 rounds
10 squats
10 stationary lunges

Backsquat
10-8-6-4-2
Every 1:30 x 5

WOD
100 jump rope
80 air squats
60 ring rows
40 box step ups
20 Burpees
40 Box step ups
60 ring rows
80 air squats
100 jump rope

2 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb

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(ascent/descent)
2:21/3:44
2:35/4:09
2:40/3:58
2:37/3:35

I was told that it's pretty much 1/4 mile from the base to the top. We need more hills in Dallas, because I'm awful at these.

1rep max

Bench Press 2x2.

E2MOM16
12-9-6-3-3-6-9-12
Strict press

For time
21 15 9
Thrusters 50kg
Ctb

For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
At your pace complete 5 rounds of the following:
400m run
25 abs of choice

Finisher
1:00 plank
1:00 pigeon

40 pull ups
50 du
20 c2b
50 du
10 mu
50 du