• Single Arm Swing – 5 reps
• High Pull – 5 reps
• Snatch – 5 reps
• Clean and Press – 5 reps
• Racked Squat – 5 reps

All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.

Find max for the day

1RM done after clean and jerk

Fran

21.15.9

Thrusters 95/65; subbed 50lbs

Pull-up; with green band

HELEN

3 Rounds of:
400m Run
21 KBS 1.5/1pd
12 Pull-ups

14:43-Used the Yellow KB. One minute slower than the last time. :( Used Orange KB last time though. hmmmm....

Then:

3 Rounds of:
20 Push-up
20 Hollow Rocks

7:48 (quite sure I did more Hollow Rocks than was rx)

3 rounds for time:
20 dumbbell cleans (20# dumbbells)
15 double unders
10 overhead walking lunges (20# dumbbells)
5 handstand push ups

21-15-9
65# push press
Burpee box jumps (20")

WOD 4 Min AMRAP
-10 Sec Hollow Body Hold
-5 hollow Rocks
-2 Head Stand Forward Rolls

2 Min Rest

4 Min AMRAP
-10 Shoulder Taps (wall running)
-10 Butterfly pull ups

3 Rounds for time
33 Double Unders
Handstand Walk down and back
3 Rope Climbs

This destroyed me. Simple and Plain

1000m row
50 thrusters @ 20kg
30 pull ups

For time:
20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Begin with 4 Burpees and then, do 4 burpees every minute on the minute.

BW: 129lbs