Warm-Up:
- Jump Rope
- Hand Stand Hold
- Hand Stand Walk
- Farmers Carry
- Walking Lunges

WOD #1:
"Diane"
21-15-9
- Dead Lifts
- HSPU

REST 3 MINUTES

WOD #2:
"Annie"
50-40-30-20-10
- DU's
- Sit Ups

In 2 minutes, complete

• 1 round of DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder-to-overheads
• Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb
♂ 155 lb

WOD:
- 4 Minutes Max Reps Bench Press (135#)
- Rest 1 Minute
- 4 Minutes Max Calorie Row
- Rest 1 Minute
- 4 Minutes Max Sit Ups

45 Reps Bench
72 Calories
90 Situps

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Hanstand Walk Practice 15 minutes.

WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

EMOM 16

20 ON / 40 OFF

Bulgarian split squat jumps

Plank skiers

Impulsive box jumps (from box to box)

REST

5 set of 5 Front squats done in controlled way

A,
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1

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

5x(1+1+1)

B,
Every 1 min for 15 mins, alternating between:
21/18 Row Calories
15 Burpees
9 Box Jumps @60/50cm

C,
For quality:
Yoke Carry, pick load, 3x 15m
3x10 L/10 R Pallof Press
3x10 L/10 R Crossbody Deadlifts, pick load

AM: 45 min
1 min walk/1 min run
6.55 km, 7.00 min/km
HR 129/156

PM: 145 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 11 x 2
- MU x 27

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Clean and jerk
5x1 @ 62.5 kg

B. Clean pull + Floating clean pull
4x1+2 @ 62.5 kg