WOD
30 Hang Cleans (65)
30 Hand Release Pushups
20 Hang Cleans (75)
20 Hand Release Pushups
10 Hang Cleans (85)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

Do as independent or aux training
Post time or conduct

3 rounds

500m row
21 kb swing
15 push ups
9 burbee over rower

1 KB Snatch R & L, then 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats)

2 KB Snatch R & L, then 1 round of “Cindy”

3 KB Snatch R & L, “

KB is 1.5/1p

Continue until you get to 10 KB snatches each arm, and the clock stops after your 1 round of “Cindy”.

MODs: Red KB (I don't even know what that thing weighs, but I couldn't get the green one up with my left hand). Ring Rows in lieu of pull ups.

10 Minute AMRAP

7 Around the worlds (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

20 weight vest+ PUC

16' AMRAP

7 Deadlifts @ 185#
15 Push Ups

I love WODs where your coach tells the class to expect not to be able to wash your hair the next day because you won't be able to raise your arms above your head. Hooray!

Warm Up:
All Skate (push ups, handstand holds, squats)

Mobility:
PVC pass through
Handstand hold (again)
Sit in squat
PNF Hamstring

MetCon:
50 Mountain Climbers
15 Overhead Squats @ 105 lbs
10 Handstand Push Ups
50 Mountain Climbers
12 Overhead Squats @ 105 lbs
8 Handstand Push Ups
50 Mountain Climbers
9 Overhead Squats @ 105 lbs
6 Handstand Push Ups
50 Mountain Climbers

I was pretty psyched with my last round of OHS's. I finally found the right spot over head and got my shoulders to really open up and the bar to align properly over my ankles. Once that happened, BOOM cranked out my last 7 of 9 in a row.

Chin Ups:
- 7,6,5,4,3,2,1
- 3secs up, 3secs down
- work:rest = 1:1

Standing Dumbbell Hammer Curls + Weighted Dips:
- 16kg x 10 (each arm) + 25kg x 10
- 18kg x 10 + 25kg x 10
- 20kg x 10 + 25kg x 10
- 22kg x 6 + 25kg x 10

Sit Ups + Dips: 21, 15, 9

Lat Pull Down Machine Bicep Curl + Plate Twists:
- 19kg x 10 + 10kg x 20
- 19kg x 10 + 20kg x 20
- 19kg x 10 + 20kg x 20

Standing Barbell Curl + Plate Tricep Extension:
- 30kg x 10 + 20kg x 10
- 25kg x 11 + 20kg x 10
- 22.5kg x 12 + 20kg x 10
- 20kg x 13 + 20kg x 10
- 17.5kg x 14 + 20kg x 10

Cable Tricep Pull Down (single arm) + Cable Hammer Curl:
- 4 rounds
- 6.25kg x 10 (each arm) + 16.25kg x 10

Cable Bicep Curl (single arm) + Push Ups (triceps touching sides):
- 4 rounds
- 8.75kg x 7 (each arm) + 15

One lap of the Mt Panorama circuit

4 x 4 sets