Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

++++++++++++++++++++++++++++++++++++

Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

+++++++++++++++++++++++++++++++++++++

WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

SDHP, 95/65#

Hang Cleans, 95/65#

S2OH 95/65#

==========================

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups, 8 kbs

+++++++++++++++++++++++

Strength: 12 minutes working on Turkish Get-ups

+++++++++++++++++++++

Body Building Bliss:

Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8