C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

3 rounds
5 bar muscle-up
10 HSPU
15 cal ski

7 rounds for time:

3 Power Clean (Rx 205/115)
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (45)

Hotel room WOD

A: Invisible Fran
21-15-9 reps for time:
air squats
push ups

04:11

B:
50 ground to overhead for time
2-25 pound DBs

04:50

A.
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

5 Rnds - 10 GHDs, 5 BJs (30'"), 30 DUBs
Back Squat - 5x185, 5x215, 5x235, 5x265, 5x305, 5x325, 5x285
EMOM - Pwr Clns - 165lbs - 1,2,3,4,5,6,7

12 min E2MOM
1. Backsquat x 6 (50kg)
2. Pistols x 6
+ 1 round w x 10

1.) 5 reps to find heavy working power snatch = 105# 1RM
2.) 2×3 Power Snatch @ 85% of heaviest from #1. Rest exactly :60 between sets = 85#
3a.) 5×2 Heaving Snatch Balance @ 100% of #1. Rest exactly :60 between sets

THEN

3rds
10 Handstand Push-Ups = 1 Abmat
20 GHD Sit-Ups = Did Abmat
100 Double unders = 50/50/18

18 min cap

Heavy snatch pull
5 x 2 reps

12 minute EMOM

Strict Pull Up
Strict Press
Medicine Ball Overhead Throw