WOD:

“DIANE”

21-15-9

DEADLIFTS

HANDSTAND PUSH-UPS

Rx: 225/185

SCALED: 185/135

WOD:

SKILL:

MUSCLE-UP PRACTICE

7 ROUNDS:

MAX REP RING PULL-UPS

15 – HOLLOW ROCKS

WOD:

BACK SQUATS – 30 @ BODY WEIGHT

1000M ROW

BURPEES – 30

Rx: BODY WEIGHT

SCALED: 135/95

WOD:

21-15-9

• HANG POWER CLEAN
• TOES 2 BAR
• BOX JUMPS 24/20″

Rx: 115/85

SCALED: 95/65

WOD:

50-40-30-20-10

DOUBLE UNDERS

1-2-3-4-5

ROPE CLIMBS

WOD:

OVERHEAD SQUATS

5-5-5-5-5

SKILL:

SNATCH

POSITIONING

HIGH HANG

WOD:

200 M RUN

20 – HANG SQUAT SNATCH @ 75

400 M RUN

15 – HANG SQUAT SNATCH @ 95

800 M RUN

10 – HANG SQUAT SNATCH

Rx: 75 /95 /115 (M)

35 / 65 / 95 (W)

WOD:

4 X 500 M SPRINTS

* REST 3 MIN

WOD:

“FRAN”

21-15-9

THRUSTERS @ 95 LBS / 65 LBS

PULL-UPS

Rx: 95 LBS / 65 LBS

SCALED: 75 LBS / 45 LBS

WOD:

8 MIN A.M.R.A.P

3 – OVERHEAD SQUATS

5 – HANDSTAND PUSH-UPS

7 – 20″ BOX JUMPS

Rx: 135 LBS /95 LBS

SCALED: 95 LBS / 65 LBS