"A. EMOM 6 min 5-6 CTB pull-ups
-switched 5-6 reps each rd, so 3 rds of each. 33 total reps

B. EMOM 12 Hang Snatch
-started at 60kg, worked up to 80kg (176), 85kg (187#), 87kg (191.4), 90 kg (198), 92kg (202.4)

C. AMRAP 15 (85%) 50 cal airdyne, 15 box jump, 15 KBS, 15 TTB
rd1: around 5:15 UB
rd2: around 5:45 (ttb 12-3)
rd3: around 6:10 (ttb 9-3-3)
rd4: about 2 minutes of airdyne
-slow down was in airdyne and a bit on ttb

D. Pendlay Row 4x6
-50kg, 70kg,70kg,70kg

Mobility
Lacrosse ball/barbell Achilles smash – 2x2mins e/s

Met-Con
”Lucky 7s”
7 Box Jumps
7 Burpees
7 KB Swings (53/35)
7 Air Squats
-7 RFT-

5 rounds for time of:

row 500 meters
15 push-ups

Skill
100 Burpees in 15min. de castigo por no cancelar 2 clases
WOD: Fran
21-15-9
Thruster (40kg)
Pull-up
(hice en 5:40)

Strength - 135x8, 155x8, 175x8, 185x8

"Cindy"
20min AMRAP
5 PUs
10 Pushups
15 Air Squats

Results 11 Rounds w/ Strict green band pullups

Strength: 135x8, 225x8, 275x8, 295x6

5 Rounds for Time:
10 Deaflifts (#205)
15 Box Jumps (24")
20 DUs

Warm Up

EMOM 12 minutes
Odds- 7 power cleans (unbroken)
Evens- 10 burpees

*Used 65lb for cleans

WOD

2 heavy squat cleans
8 hspu/ 8 push ups
20 double unders
6 rounds

*95lb squat cleans
*scaled pushups

A. Build to 1RM Split Jerk
B. FT:
30-20-10
Hang Power Clean, 135#
T2B
Hand Release Pushups

A. 295
B. 8:55

FT
30 Hand Release Pushups
15 Power Cleans, 135#
30 Cal row
15 Power Cleans, 135#
30 T2b
15 Power Cleans, 135#

@ 7:20

10m yoga
10m AMRAP hand-release: 80 total