Pre-WOD:
Work Up to a heavy Squat Clean to Overhead

WOD - For Time:
- 15 Power Clean (135/95)
- 30 Wall Ball Shot (20/14)
- 45 II Unders (2:1)
- 10 Power Clean (155/105)
- 20 Wall Ball Shot
- 30 II Unders
- 5 Power Clean (175/115)
- 10 Wall Ball Shot
- 15 II Unders

Boy, feel whimpy after this one (hold your comments!). Used 115#, 125# and 125# for 3rd PC. Singles subbed for doubles.

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 kg

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

Pre-WOD:
Work Up to a heavy set of 3 O/H Squats

WOD - 10 Minute AMRAP:
- 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
- 6 O/H Squats (#125/85)
- 9 Box Jumps

First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

lepoa

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

For time
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

Saturday

Castle games 19.2!!

Pre-WOD: Work to a heavy 5 rep set of bench press

WOD - 7 minute AMRAP:
- Burpee Box Jumps

Post WOD: 5 minute plank

Pre-WOD:
Find 3 Rep Max STO

WOD - 7 RFT:
- 7 Push Jerk (155#/105#)
- 7 C2B Pull-Ups
- 7 Burpees