W.O.D.

For Time:

- 12 MU (Scale 1: Bar MU, Scale 2: Strict C2B pull ups)

- 33 Ring Dips (Scale: Box Dips)

= 8 Rope Climbs (Scale: 16 strict pull ups)

15 min to work to a heavy Snatch

8 min 2 Rep Snatch EMOM (does not have to be touch and go)

W.O.D.

For Time:

"Isabel"

30 Snatches (95/135)

WOD

"i1uvit 50's"

For time: - 50 box jump (20/24) - 50 pull up - 50 KB Swing (35/53) - 50 walking lunge steps - 50 push press (35/45) - 50 dead lift (95/135) - 50 T2B - 50 wall ball (14/20) - 50 burpee - 50 double under

10 min 3-5 rep Strict HSPU EMOM

W.O.D.

For Time:

10-8-6-4-2

- Thruster 70/100

- Bar Facing Burpee

W.O.D.

Chipper:

- 1000m row

- 50 dead lift (165/245)

- 1000m run

12 min to work to a heavy hang power snatch

W.O.D.

For Time:

21-15-9

- Hang power snatch (75/115)

- T2B

Back Squat 10-8-6-5-5-Max rep

W.O.D.

6 min AMRAP:

- 15 KB Swing 35/53

- 12 Goblet squat 35/53

- 9 HR Push up

W.O.D.

For Time:

15-12-9-6-3

- Power Cleans (75/115)

- Thrusters (75/115)

- Pull Ups

7 min EMOM: 3 Deadlift & 3 strict T2B

4 min rest

7 min EMOM: 3 Strict Press & 10 Hollow Rocks

2 min rest

4 min Max Rep Bar Facing Over Burpees

W.O.D.

"Kelly"

5 RFT:

- 400m Run

- 30 Box Jump (20/24)

- 30 WB (14/20)

W.O.D.

1x Through: 4 min Max Reps, 2 min rest in-between movements

- Muscle Ups (Scale: Bar MU, Strict C2B)

- Push Press (65/95)

- Rope Climb (Scale: anchored climbs)

- KB Swing (35/53)

20 min to find 1 Rep Max Front Squat

 W.O.D.

4 Rounds

Max Distance Prowler Push in 30 seconds (120/180)

*Rest as needed

Push Press 5-5-5-5-5

 W.O.D.

4 RFT

9 S2OH (95/135)

15 Pull Up

21 Box Jump (20/24)

Squat Snatch: 20 min to work to a heavy single

W.O.D.

8 min AMRAP

- 3 Squat Snatch (Rx: 75/115, Comp: 105/155)

- 4 Pistols

- 5 HSPU