Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat

Modification for injury recovery; substituted (3) Hand Power Snatch EMOTM.

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU

Modification for injury recovery: substituted (5) Hang Power Snatch for Squat Snatch.

-1 Mile Run
-Bench Press 3 X Max Effort @ 75% 1RM

10, 8, 6, 4, 2
-Muscle Ups
-Box Jump (40")
Time is only a priority if Rx

Modified:
-60 Dips
-30 CTB Pull Ups
-30 Box Jumps at max height
Movement priority for modified

** 1 Mile Run was big personal accomplishment, as I have not run that distance in 20 years, 165# for Bench Press, Dips using Dip Bar, CTB no band, 30 box jumps 24".

Strength / Skill:
Back Squat
10-8-6-4-2
Note: As heavy as possible.

WOD - 10Min AMRAP:
- 30 DU
- 15 KB Swings (53,35)
- 10 T2B

RX. Four rounds + 30DU + 15 KB Swings + 1 T2B

5 min TGU work

15 min snatch work

3 rds
8 snatch - pick weight

16 ring dips

Post- 1k row for time

A.M.R.A.P. 12'
► 10 Pistols D/G
► 10 Handstand Walk

REST DAY / OPEN GYM

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Pullups
7-6-5-4-3

Strength

Press
3x5+
17 = 37
22 = 49
25x6 = 55

Squat
3x3+
52.5 = 116
60 = 132
67.5x4 = 149

WOD
5 rounds
10 pushups
10 thrusters (20kg)
10 bench dips
10 box jumps
11:30

4 Rounds For Time Of:
30 - Double Unders
30 - Sit Ups
30 - Air Squats