Monday *this week we will be testing some benchmarks before we complete the strength. “Helen” 3 rds 400 run 21 kb swings 53/35 12 pull-ups Strength Back squat 3×3@85% 5×1@90%

Friday OHS Find a 1 rep max Then Find a 10 rep max WOD Choose your own adventure! (Pick one of the following three WODs.) Isabel 30 snatches 135/95 Randy 75 snatches 75/55 Amanda 9-7-5 Squat snatches 135/95 Muscle ups

30 hspu 30 strict pull-up WOD 3 rounds EmoM Min 1 – 5reps of 4sec descent goblet squat 53/35 Min 2 – kb sdhp 53/35 Min 3 – 20 sec handstand hold Min 4 – toes to bar Min 5 -rest

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