Strength: 5×5 OHS

50-40-30-20-10 rep rounds of:

L Pull-ups

Double unders

Glute Ham Sit-ups

Back Extensions

Warm-up: Burgener warm-up

Strength: 3-3-3 snatch

WOD:

(16-minute running clock – score is total reps completed)

Tabata 1 (8 rounds – 20 sec on/10 sec off) – Hang Power Clean 135#
Tabata 2 (8 rounds – 20 sec on/10 sec off) – Burpees
Tabata 3 (8 rounds – 20 sec on/10 sec off) – Snatch Grip Deadlift 135#
Tabata 4 (8 rounds – 20 sec of/10 sec off) – Toe to Bar

Warm Up

Strength Component: 5,5,3,3,1 Bench Press

WOD:

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Core: 50 GHD sit ups, 50 Back Ext.

Warm Up

Strength 5,5,3,3,1,1 Deadlift

For Time:

600m row

10 pullups, 20 pushups, 30 situps

400m row

15 pullups, 25 pushups, 35 situps

200m row

20 pullups, 30 pushups, 40 situps

Warm-up:  3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Five rounds for time of:

135 pound Deadlift x 15 reps

135 pound Hang power clean x 12 reps

135 pound Front Squat x 9 reps

135 pound Push Jerk x 6 reps

Technical: handstand push-ups

work on assisted with plyo box or bands