Strict/Weighted Pull Up 7 min EMOM: Reps- 8, 7, 6, 5, 4, 3, 2

3/3, 6/6, 9/9...

- Thruster (65/100)

- C2B

Snatch Technique Work

*20 min time cap

W.O.D. - TABATA

*30 second transitions between movements

(Good) Fight Gone Bad

(1 Minute at each movement, 3 rounds)

- Wall balls (14/20)

- Sumo Deadlift High Pull (45/75)

- Box Jumps (20")

- Push Press (45/75)

- Calorie Row

Rest

Press 5-5-5-5-5

WOD:

6min AMRAP

-5 DL (185/275)

- 10 Bar Facing Over Burpees

- 50 Double-unders

Rest 4 minutes, then

6 min AMRAP - 4 Hang Sq Clean (125/185)

- 8 HSPU

Snatch from high hang to warm up and increase weight.

Heavy 3-3-3-3-3 Snatch from low hang.

WOD: 3 on a team

3 rounds for time: (each partner works at same time & cannot move on to next movement until partner doing that one is done)

Partner 1: 500m Row

Partner 2: 30 KB Swing 35/53 (53/70 Comp)

Partner 3: 40 walking lunges steps (25/45 plate overhead for comp)

"Open WOD 12.3"

- 9 T2B

8 min to work to a heavy DL, then 20 reps at 80% in as few of sets as possible.

WOD: 8 min AMRAP

- 10 Clean High Pull (65/95)

- 5 Pull Ups

- 5 Burpees