Strength: 5 x 3 Front Squats

WOD:

7 Rounds For Time of:

7 Pullups

7 DB Hang Squat Cleans 45/35/25

7 Box Jumps

Core: 30 Toes to Bar

5X3 Snatch @ 65-75% – rest 60 sec.

Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.

21-15-9 of:

HSPU
Burpee Box Jumps 24/20″

For time.

Workout 12 . 4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Skills Day: Wall Balls, DBL Unders, Muscle Ups

WOD:

1 Round For Time of:

200 Double Unders

100 Pushups

50 Overhead Squats 75/45

25 Burpees

Core: 50 Plate Situps