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-Deadlift: 4×4 w/ 78% (no straps, pause below knee for 1sec on ascent. Don’t bounce reps, descend and reset)

Every 30sec for 6 min

3 power snatch @ 60%

Wod:

“Fran”

21-15-9 reps

Thrusters 95/65#

Pull ups

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Emom 12

Power Snatch

3@60%

Wod:

50 box jumps

50 goblet lunges

50 hr push ups

20 deadlifts 185/125#

50 hr push ups

50 goblet lunges

400m run

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Bench Press

6 sets x 5 reps @ 70%

EMOM 8

EVEN: DBL UNDERS

ODD: 4 HSPU

WOD:

4×3 min amraps w/1 min rest between

10 ctb pull ups

15 shoulder to overhead 95/65#

10 t2b

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Back Squat

6 sets x 5 reps @ 70%

10 min handstand walk practice

Wod:

2 rounds:

25 Thrusters 45/35#

20 ctb pull ups

15 power snatches 95/65#

 

 

 

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Shoulder Press

50%×5

 

 

 

60%×3

 

 

 

70%×2

 

 

 

75%×1

 

 

 

80%×amap

 

20 Rep Max Power Clean

Wod:

3 rounds for time:

400m run

30 kb swings

30 one arm overhead kb lunges (15 each arm)