Part 1

8 min EMOM:
odd min: 6 weighted pullups, strict
even min: 6 plyo pushups to stacked plates

Part 2

For time:
2 Rounds: 15 Thrusters (95/65) + 10 Burpees over bar
2 rounds: 10 Thrusters (115/75) + 6 Burpees over bar
2 Rounds: 5 thrusters (135/95) + 4 burpees over bar

Part 1

BS: 10,8,6,6 increase load each set, in between efforts complete 10 back extensions on the floor

Part 2

18 min AMRAP:
800m run
10 weighted situps with medball
50 Double unders
10 lunges total (5 e/l) with medball overhead

Part 1

A1) Push Press: 6,5,4,3 to heavy triple
A2) Strict Leg Raises to as high as possible with legs straight and hold x 3 sec each rep x 6 reps x 4 sets

Part 2

5 Rounds:
10 Deadlift (165/115)
8 Box Jump Overs (24/20)
6 Ring Dips
rest 45 sec

Part 1

A1) Deadlift: 4×6
A2) Triple Broad Jump for distance x 4 sets

Part 2

AMRAP in 12 min:
3 FS (from ground @ 115/75)
3 Burpee Over Bar
3 Pullups
6
6
6 etc until time is up

Rest Day:

Practice L-Sits

or

make up a missed WOD

Part 1

3 Position Clean (Floor, Hang, Hip): 4 sets building to perfect set that is challenging, in between each set complete 45 sec weighted plank

Part 2

3 Rounds:
500m row
50 DU

Part 1

A1) Strict Press: 5×5 increase to heavy 5 rep
A2) 30 sec L-Sit hanging from pull-up bar x 5 sets

Part 2

8 min running clock:
1000m run
in remaining time complete max Hang Power Snatch @ 95/65

Part 1 Test 1RM BS in the following fashion: 2×5, 2×3, singles until failure Part 2 Fran 🙁

Part A

6 min EMOM:
Even min: 3 Push Press to heavy triple
Odd min: 25 DU
*use this as a warm-up for Kelly

Part B

RETEST Kelly 🙂

Rest Day:

Practice Rope Climbs

Makeup WOD

OR

complete 4x250m row, increase intensity each time