Strength

Strict Press – 10, 8, 6, 4, 2 (climbing per set)

Tabata – ab mat sit ups

WOD

15 min AMRAP

15 C2B Pull Ups
15 Wall Balls (20/14)
15 Power Snatches (75/55)
15 Box Jumps

2 PERSON TEAM

Only 1 person working at a time:

FAT FRAN
21-15-9-15-21
Thrusters (95/55)
Pull Ups

ANNIE (Mandatory switch if a partner fails on any double under at any time)
50-40-30-20-10
Double Unders (3 to 1 ratio if you cant do double unders)
AB Mat Sit Ups

DARLING DIANE
21-15-9
Deadlifts (225/155)
HSPU
Partner 1 must be in handstand hold while Partner 2 is doing deadlifts.  If Partner 1 comes off the wall, it is a mandatory switch.

Strength & Auxiliary Work

1 REP – Shoulder To Overhead (Press/Push Press/Jerk/Split)

TABATA – ab mat sit ups

WOD

FOR TIME

21-15-9-15-21

Front Rack Lunges (135/95)
Cal Row

Strength and Core

Bench Press 2 x 10

Tabata – scissor kicks

WOD

3 Rounds

5 (muscle ups/bar muscle ups/ctb/strict pull ups)
10 squat cleans (135/95)
20 Box Jumps (24/20)