1. 12/10cal Echo bike
2. 10 thruster 42,5/30kg
3. 40 DU
4. 4 bar muscle up
5. 10 bar facing burbee
6. Rest

A,
Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds, each round for time, of:
4 Muscle-ups
12 Alternating Dumbbell Snatches @32/20kg
18 Bike Calories

Rest 2 mins between each round.

Goal: sub 3 mins/round

C,
For quality:
18-15-12-9 reps of:
Toes-to-bar
GHD Plate Muscle Snatch, pick load

Toes-to-bars- unbroken

Rest as needed between each round.

WU
3rds
10x KB/DB swing
10x air squat
5+5 push press
10x sit up
5+5 hang power clean

EMOM for 4 rounds:
1) Landmine twists
2) One hand farmer’s carry
3) Sitting twists without weight
4) Rest

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%

A,
2 Power Clean & Jerks, 85% 1RM

Every 1 min for 10 mins.

B,
For time:
1000 Weighted Box Step-ups @50cm @20/15kg

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

goal: just get it done

C,
Gymnastics
Tabata Push-up
Tabata Chin Over Bar Hold

EMOM 18
1.12-20 split jump
2.8-15 burpee
3.10-20 KBS

"Joshie"
3 rounds:

21 reps dumbbell snatch, right arm @15/10kg
21 L-pull-ups
21 reps dumbbell snatch, left arm
21 L-Pull-ups
The snatches are full squat snatches.
Timecap: 30 mins

Intermediate:
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-ups

Beginner (A)
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm 15 pull-ups ( box assisted)
21 seconds hanging L-sit/tuck hold

Beginner (B)
3 rounds for time of:
21 dumbbell power snatches, right arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (box assisted)
15 seconds hanging L-sit/tuck hold

EMOM for 4 rounds
1. Alternating DB snatch
2. Reverse hyper on box
3. Plank hold
4. Rest