Warmup: Complete the following:

1 min row

1 min squat therapy 

1 min row

1 min L-Sit holds

1 min row

1 min jump rope

1 min row

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Buy-in: 15 minutes Muscle Up Practice & Progressions

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Strength: Snatch 3x4, 4x3, 3x2, 5x1

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WOD: OTMx20 minutes of

ODD Minutes - 3 Power Snatches @ 75% of Max working weight

EVEN Minutes - 7 Toes to Bar

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Sellout: For Time

20 Thrusters 135/95#

10 Burpees

15 Shoulder to OH 135/95#

10 burpees

10 HSPU's

10 Burpees

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Endurance: Meet at ECC @ 6 am 

10 Rounds For Time

5 Pullups

10 Box Jumps

15 Wall Balls

Run Around the Building

Warmup: 3 Rounds of

300 meter row

10 rope slams

12 slam ball squats

14 box step ups

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Buy-in: 25 Thrusters for time 95/65#

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Strength: 15 minutes to establish a heavy hang clean 

*can be hang power clean or hang squat clean

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WOD: 3 Rounds for time:

10 Cleans @ 75% of pre-determined working weight

Run around the building

10 Ring dips

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Sellout: Push Press 6x4 with 12 GHD situps after each set

Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

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Buy-in: 2 minutes Max rep Double Unders

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Strength: Bench 5x5

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WOD: 10 -Down & Up of

Wall Balls 20/14#

Pushups

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Sellout: 21-15-9 of 

Kettlebell Thrusters 55/35# each hand

2x Double Unders

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Endurance: meet at ECC @ 6 am

24! by 3's of

Calories on Rower

Burpees over the rower

Run around the building