Class will be at 4:30 on Tuesday...

Strength:
5 x 3 Jerk/Push Press

WOD:
"Nasty Girls"

3 rounds:
50 air squats
7 Muscle Ups (or 14 pull ups & 14 ring dips)
10 Hang Cleans (135/95)

40 reps of each, for time:
Burpees
Box Jumps 24"
Wall Ball 20#
KB Swings 1.5pd
OH Squat 95#
TTB
Burpee

Back squats BS
2x8 @ 90%
245, 265x7

100 Burpee Challenge Day 76

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

Scaled to 30lbs and handstands on the floor. Only got 9 rounds in at lunch

NFT:
15 Chest to Bar Pullups
30 Hand Release Pushups
10 Plyo pushups to plates

5 Rounds for Time:
20 Thrusters @ 75#
20 Double Unders

Strength:
Squat cleans
2 @ 80kg
2 @ 90kg
2 @ 100kg
2 @ 105kg
Snatch Pulls from mid thigh
3-3-3-3

strict pullups 10 x
lunches 30kg 10x
situps 10x
6 rounds

35-25-20-15-10-5 Reps:
GHD Situps
Back Extensions
Knees to Elbows
Stiff Legged Dead Lifts (95/65)

7 rounds for time
7 dumbell snatch 15/8
7 hang clean @35/25
7 push press @35/25

WU:
Roll,Shoulder,400 meter run

WOD:
10 RFT:
- 1 am DB Complex
> One complete movement on BOTH arms = 1 rep

Midline:
3 rounds:
- 5 Good mornings with bar
- 5 T2B