3rds
1 minute OHS @ 95# (12, 12, 12)
1 minute rest
1 minute T2B (16, 16, 16)
1 minute rest
1 minute Row 200m

Strength: Power Snatch
3-1-1-1-1
WOD: Movin’ On Up
4 Rounds
5 Power Snatch (115#/75#)
5 Back Squats (115#/75#)
25 Double-Unders

Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Zak - 9 rds + 8 reps

For TIme:
1600m run
1500m row
1200m run
1000m row
800m run
750m row
400m run
500m row

7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

1 minute each / max reps
Stepups = 41
Pushups = 33 knees
Situps = 27
Squats = 45
Hangtime = 1 minute

Strength: 5 - 5 - 5 back squats (60%, 65%, 70% of 1RM)
Back Squats: 170-200-245

WOD:
3 rounds for time: (10:04)

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3x8 Reverse Hypers @ 50#
3 sets of 25 situps.

For Time:
21-15-9
of
Deadlift 225#
Thruster 95#

On the Minute:
Complete 5 Burpees and perform max rep Overhead Squats at 75#.

The goal is to complete 100 Overhead Squats- record the total time to complete.

Big Fat DNF :/

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

10:28