10 Minute Clock
-1 Mile Run
-Max HSPU in time remaining (9)

(Rest 5 Minutes)

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining (15)

Post WOD:
Tabata Sit Ups

1-8-1 Ladder
Wall ball (14)
Box Jump (20)

Mobility

Dynamic

Warm Up WOD
250 m run/row
10 KB swings
10 get ups

Snatch review

WOD
10/8/6/4/2
Snatches
burpess
Donna: 7:32

1) Banded walk 45s
2) C2 10kcal
3) Back lunge x 10
4) Single leg deadlift KB x 8/8
5) Hack squat x 8
6) Rower hamstring curl x 8

Strength:
3x
Strict Pull-Ups Max (7,6,6)

WOD:
20 Shoulder to Overhead
40 Back Squat
60 Deadlift
10 Shoulder to Overhead
20 Back Squat
30 Deadlift

Find 1RM Strict Shoulder Press (205)
Find 1RM Jerk (235)

WOD:

10 Min AMRAP
- 30 DUs
- 15 Power Snatch (75/65)

6 rounds + 15 DUs

5 minutes for reps of Turkish Get Ups(use a moderate load, focus on good form and technique).
Then:-
25-20-15-10-5 reps for time of:
Pull Ups
Double Unders x2
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD

Result: 20kg KB - 9Reps , Pullup + BlueBand - 31:24min

Back Squats 5 x 3 @ 85-90% 3RM
then:-
In 12 minutes, complete as many rounds as possible of:
10 Kettlebell Swings @ 24kg/16kg
10 Handstand Push Ups
10 Single Leg Squats(alternating)
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, head to floor HSPU.

Warm up : 15 Overhead Squat / 7 TTB / 4 RD / 4 Pullup

Result : 80KG Back Squats, 24KG KB . SLS (12") . HTF - 3R+10,3

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

M/ 38/ 134 lbs/ 5'-8"
I messed this one up... I did:
2 rounds of:
50 Pullups
75 situps
75 reps of 75 lb OHS
75 DUs
I did this above As Rx: 24:30
I would have been A LOT faster if I had only done 50 OHS... NEXT TIME READ TWICE.
For me, the real time was the OHS. The other parts were just grin and bear it and trudge through... The pullups were not too bad. I think I was breaking it up into about 3-4 sets to minimize rest and keep up the pace. The situps were pretty easy, but got a little winded just a bit. I basically broke up the OHS into 15 rep sets... in the first round I did I think 17 & 16 rep sets and then I ended up with a 10 rep set. Again for me, the DUs were a bit fumbled, but I think that's more due to a little bit of fatigue as well as my somewhat messed up ankle. I did them in about sets of 20 or so.