April 29 – May 5, 2019

Build to a heavy Hang Squat Snatch single in 15 minutes

Superset w/3 set of :30sec HS hold

then,

For time:

40-30-20-10-20-30-40

DUs

Ab mat sit ups

Bench Press

Build to a heavy set of 3 in 12 minutes

Superset w/4 sets of 10 Scapular pull ups on rings

then,

Max Effort set @ 60% 

then,

3RFT

15 DL 225/155lbs

400m Run

15 Burpees over the bar

Rest 2min

15min Time Cap

15min Ring MU Practice

then,

12min AMRAP

3 Ring MUs

10 Single Arm DB Thrusters

3 Ring MUs

10 Alt DB Snatches

Men: 50lbs

Women: 35lbs

Back Squat

3 @ 80%

3 @ 85%

2 @ 90%

AMRAP @ 100%

Superset w/:15sec L-sit

then,

3 Person WOD

5k Row

*Player 1 rows while Player 2 holds a tall plank, and Player 3 rests. Teams may change places whenever they like, but one person must be resting at all times.

Build to a heavy Complex in 12 minutes:

Push Press + Push Jerk

then,

7min EMOM

2 Touch and Go Clean and Jerks

*Max weight over 7 sets is the score.

-Rest 2min-

7min EMOM

2 BB Thrusters

*Max weight over 7 sets is the score.

For time:

20 Power Snatches 135/95lbs

400m Run (stop sign loop)

20 Burpees over the bar

400m Run

20 Dead lifts 225/155lbs

400m Run

20 Burpees over the bar

400m Run

20 Power Snatches 135/95lbs

Partner WOD

20min AMRAP

200 DU buy-in per person

20 Goblet squats

30 Russian Swings

40 KB Lunges

Men: 70lbs

Women: 53lbs

*Teams may divide the work however they see fit but only one person may work at a time.