1.) From plocks muscle snstch+ois 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4

EMOM 5

Muscle up
5x3
Kipping pull up
5x5
Eccentric Ring dip
5x5

5 Rounds Max Reps:

• Body Weight Bench Press (190#, 19 reps - 5,4,4,3,3)
• Pull Ups (75 reps)

"Extra Credit" Post WOD:
2 minute Plank
2 minute Handstand
200m Farmers Carry (53#)

Used my body weight, 190#. Alternated between Bench & Pullups. Used 53# Kettle Bells for Farmers Carry and was able to complete the walk without setting down.

4 x 75% MAX
4 x 75% MAX
4 x 75% MAX
4 x 60% MAX
4 x 70% MAX

Three sets of five; 5RM; 95% x 5, 90% x 5

WARM-UP
1:00 Bike (EZ-Mod)
3:00 Bike (:20 Hard / :10 Light)
1:00 Bike (EZ-Mod)

• 4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

• 10 Round of:
Strict Ring Muscle Ups 1-4 reps unbroken oppure Strict C2B Pull Ups 2-8 reps
Row 250 m
1:00 rest each round

3 rounds for time of

• 1,000-m row
• 50 wall-ball shots
• 100-ft. handstand walk
• 100 double-unders

Women 14-lb. ball to 9 ft
Men 20-lb. ball to 10 ft.