WU
3rds
10x air squat
10x good morning
10x up down

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
C2B Pull Ups 5 reps
Handstand Push Ups 7 reps
Pistol Squats 10 reps
Toes to Bar 10 reps

Pre-WOD:
7x3 Push Press

WOD - OMEM 7 Minutes:
- 20 Double Unders (Modified: 5 burpees)
- Thrusters (#95/65) as many as possible with remaining time of each minute

Post
- 100 Sit Ups as quickly as possible

Coach allowed Pull Up mod for Burpees and Double Unders since short on ropes and we Burpee'd all week. Minute breakdown, died starting minute 3 on Thrusters.
Minute 1: 8
Minute 2: 7
Minute 3: 5
Minute 4: 5
Minute 5: 5
Minute 6: 5
Minute 7: 5

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Tempaus nivelta, 6x3 kevyt

Pre-WOD:
- Work up to a heavy snatch

WOD - For Time:
50-40-30-20-10
-KB Swings (#53/35)
-Sit Ups

Pre-WOD:
5X5 Close Grip Bench Press

WOD - 5 Rounds For Time:
- 10 Hang Cleans (#155/105)
- 20 Push Ups
- 40 Double Unders
(5 Burpee Buy In / 40 singles)

• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 8/6 reps

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

10 Rounds of 10 pull ups, 20 push ups, 30 air squats

Half Murph
.5 Mile Run
5 Rounds of 10 pull ups, 20 push ups, 30 air squats
.5 Mile Run

5RFQ
10 Lateral Step Ups (ea)
10 Mini Band Sode Steps (ea)
10 Hop & Holds
Rest 60 seconds