Strength: 5, 5, 5, 3, 3, 1 Front Squat

WOD:

“Elizabeth”

21-15-9

Squat Clean (50% 1rm)

Ring Dips

CORE: 3 x max time plank hold

Strength: Deadlift 3×5   1)65%  2) 75%  3) 85%

Wod:

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

Core: 110 ab mat sit ups

Congratulations to Jesse and Cristina for graduating the elements class last night with flying colors. You guys are awesome keep up the good work.

Strength: 3×5 Back Squat 1) 65% 2) 75% 3) 85% on set 3 do as many as possible

Wod:

5 Muscle Ups

10 OHS 135/95#

4 Muscle Ups

8 OHS 135/95#

3 Muscle Ups

6 OHS 135/95#

2 Muscle Ups

4 OHS 135/95#

1 Muscle Up

Core: 40 GHD sit ups, 40 back ext

Strength: 5×5 Power Clean

Bench Press 3×5 1) 65% 2) 75% 3) 85% of 1rm on set 3 if you can do more than 5 do so

Wod: “Crazy Eights” AMRAP 20 Min

8 Sumo Deadlift High Pull 95/65#

8 Chin ups (palms facing toward you)

8 Power Snatch 95/65#

8 Pistols

Core: 3x max time L-sits