Hang snatch 6×2 @ 65% or greater WOD 12-9-6 Hang squat snatch 95/65. Elite 135/95 After each round sprint a 400 After party: Complete 100 reps or mix and match any of the following movements: Evil wheels Toes to bar Flutter kicks V-ups Happy...

Muscle up progression work Muscle ups WOD 11.5 15 min AMRAP 9 deadlifts 155/100 12 hand release push-ups 15 box jumps 24/20

Wednesday Clean and jerk 6×1@90% WOD Climb the ladder 8 min 1 ground to overhead 20 DU’s 2 ground to overhead 20 DUs 3 ground to overhead 20 DUs 4 ….

Pause Back squat (3 second pause) Work up to a 3rm WOD 800m run 8 rounds of Cindy 400m run 4 rounds of Cindy 200m run 2 rounds of Cindy

“Michelle” 5 rds 400 m carry with 25/15 bumper 15 synchronized burpees on to plate 36 kb swings The run is with your partner, the kb swings may be divided anyway with partner.   6 years ago, Rick Rohne lost his wife to cancer. Today at...

Back Squat 5×5 @75% WOD 6 rounds 30 seconds ball slams 30/20 30 seconds rest 30 seconds air squats 30 seconds rest