Snatch EMOM 0-5 2 @ 70% 6-10 2@75% WOD 12 min amrap 12 box jumps 6 power snatches 95/65 6 burpee over the bar

Back Squat 6×2@87% WOD “Nicole” 20 min amrap 400 m run Max pull-ups *each time you break on the pull-ups you leave for another 400m, we will score total pull-ups.

Front Squat 10×3@86% WOD Shamelessly stolen from CrossFit Balboa! 3 rds 50 air squats 12 burpees pull-ups 8 ground to overhead 115/75

Gymnastics skill work: 4 sets max effort handstand hold Scale up: 4 sets max effort handstand push-ups, strict, or deficit hspus. 4 x 8 supinated ring pull Scale up: 4 x 8 strict, weighted, or strict c2b pull-ups. WOD 3 rds 1 min kb swing 53/35 1...

1 power clean + 1 push jerk + 1 split jerk Work to your heaviest set of this complex. WOD 21-15-9 Hang power cleans 115/75 rx, 135/95 elite Burpees over the bar *complete 50 DU’s after each round

Friday Build to your heaviest set of 1 power snatch + 1 hang power snatch Hspu WOD 10 hspu 50 butterfly sit-ups 8 hspu 40 butterfly sit-ups 6 hspu 30 butterfly sit-ups 4 hspu 20 butterfly sit-ups 2 hspu 10 butterfly sit-ups