W.O.D

Skill - Pull Ups

WOD - 7RFT of:
- 10 ring dips
- 2 rope climbs
*20min time cap

Part I - 5Rds. of the following Clean complex (every other minute):

1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean + 1 Front Squat + 1Hang Squat Clean.

bar is not to be dropped once the complex is started

Part I - AMRAP(8), using last load from complex:
- 1 hang squat clean, 2 lateral over BB Burpees
- 2, 4
- 3, 6
* every round the cleans go up by 1 and the burpees by 2

Core - 3x10 weighted hollow rocks

Part I - 4 Rds, every other minute, of Snatch complex:
snatch pull, power snatch, 2 squat snatches

Part II - AMRAP(12).
5 Deadlifts ( bar from EMOM)
10 T2B
15 Hand Release Push Ups

Part I- Overhead Squat. Heavy Single. 20 minutes. Compare to:11/1/16

Part II - 4RFT of:
200M row
12 Burpee box jump overs 24"/20

Skill- Muscle Ups

Part II - AMRAP(15).
3 Power Cleans (135/95), 1 Rope Climb
6 Power cleans, 2 Rope Climbs
* each round the cleans go up by 3 and the rope climbs go up by 1. scaling up is allowed for the cleans

3 rds. Every rep counts. 1 minute @ each exercise before rotation.

C2B Pull Ups
Push Presses 95/65
T2B
SDHP (same bar used for PP)
Wall Ball Shots 20/14
Rest 1 minute

Part I - Alt.EMOM(10).
Even - 6-26 pistols
Odd - 4-12 strict pull ups on odd

Part II - 3RFT of:
- row for calories (20/15)
- 20 Hang Power Snatches (95/65)
- 20 Overhead Squats (95/65)

Part I - 5 Rounds every other minute of 3 position squat clean + 1 jerk:
High Hang/BTK/ Floor + Jerk

Part II - 4RFT of:
10 - Bar Facing Burpees
30 - double unders

5 RFT of:
- 40 Double Unders
- 12 Deadlifts 155/105
- 9 Hang Power Cleans
- 6 Push Jerks

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Part I - "Fran" 21,15 & 9:
- Thrusters 95/65
- Pull ups
compare to: 08/01/16

*12 MIN TIME CAP*

Part II - 3 Rds. of Snatch complex, every other minute:

1 hang snatch pull+1 Snatch Pull+2 Power Snatch

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