Lift: deadlift 5-5-5
(185-275-315)

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Skill: muscle up progressions

5 RFT
800m run
9 muscle ups

*Scaled 5 M.U.

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups MOD Green band (my calves started cramping during the 2nd round and so I used the box to jump up w/no band)

KBS 1.5/1p

Burpees

Lift: Thruster 10-8-6-4 as warm-up
(75-95-115-135)

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

WOD/Lift: Oly Total

find a 1 rep max Clean & Jerk
(225)

find a 1 rep max Snatch
(145)

Add the 2 lifts for your score

Lift/Skill: hand walking, HSPU, head stands

WOD:

30 HSPU
40 pull-ups
50 KB swings
60 sit-ups
70 burpees

run 400m
50 double-unders
run 400m
40 box jumps
run 400m
30 wall balls
run 400m
20 C2B pull-ups
run 400m
10 HSPU
run 400m

Lift: Clean & Jerk – work up to heavy single
(215)

WOD: one heavy clean & jerk every 30 seconds for 10 minutes

Lift/Skill: Rope Climbing, GHD sit-ups, HSPU

WOD:

10 squat thrusts

15 jumping lunges

20 double-unders

AMRAP 15 min.

There is no description for this WOD as it is stat.