Back Squat

7-7-5-5-3-1

Every 3 minutes

WOD a

100 Heavy russian kettle bell swings

EMOM 10 ring dips

WOD b

100 russian kettle bell swings

EMOM 5 press ups

Strength

Ture 1RM Press

WOD

In Pairs:

150 strict HSPUs
10 pullups everytime you fall away from the wall*

*any type of pullup allowed

Strength

2RM Deadlift

then:

3 x 10 T&G deadlifts (heavy)

WOD

"lest we forget"

18 Minute AMRAP Of:
11 Hang Power Snatches @ 25/35kg
11 Burpees
11 Thrusters @ 25/35kg
11 Pull Ups

When The Clock Reaches 11 Minutes, Rest For Exactly 1 Minute, Then Continue.

WOD

EMOM for 21min

1, 50ft Yolk walk
2, 5/5 one arm swing
3, 10 alternating front rack lunges

Post total weight of yoke Lunges and swings

Strength

True 1RM deadlift

Then:

10 x 10 heavy Russian swings

Strength

1RM press

Then:

3 sets Tempo HSPUs for max reps

5 seconds negative

Beginner: after the negative kick back upto the wall
Intermediate: kip back up into the handstand
Expert: 5 second concentric phase

WOD

For time:

500m row
30-20-10
Wallball
TTB
500m row