W.O.D

3 rounds for time of:
- 500m row
- 10 STO 135/95#
- 20 T2B
- 30 air squats

OPEN 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes

Part I - Clean complex, every other minute, 4x:

1 Clean Pull + 2 Power Cleans + 1 Jerk (any style)

Part II - 'Helen' 3RFT of:
- 400M run
- 21 KB Swings. ( 53#/35#)
- 12 Pull Ups
Compare to 9/25/2015

17min time cap

AMRAP in 18 minutes of:
30 Double Unders
20 Wall Ball Shots (20#/14#)
30 Double Unders
10 DB Burpee Clusters (athlete's choice on size of dumbbells)

Core - 2 max effort weighted planks

Part I - Alt.EMOM for 10 minutes:
EVEN - HSPU’s athlete's choice on type ( deficit, strict, kipping) and number done per round
ODD - 3 Touch N Go Power Snatches (no letting go of the bar)

Part II - 3RFT of:
- 20/15 Calorie row
- 15 C2B Pull Ups
- 10 Deadlifts (225#/155#)

*15min time cap

Part I - Front Squat. Heavy Single. Compare to: 12/19/16

Part II - ’Elizabeth’
21,15,9 RRFT of:
- Power Cleans. 135/95
- Ring Dips
12 minute time cap. Compare to 07/24/15

For time:

Buy in - 100 Dbl. Unders
5 rds. of:
- 10 DB Thrusters (athlete's choice on loading)
- 10 KB Swings (53#/35#)
Cash out - 100 Dbl. Under

CORE - 3x15 weighted ABMAT sit ups

Part I - 3 Position Squat Snatch, every other minute, 4x:

ATK/BTK/Floor

Part II - 3RFT of:
- 10 OHS (athlete's choice on load)
- 20 C2B Pull Ups

AMRAP in 20 minutes of:
- 6 shoulder presses 75#/55#
- 9 SDHP
- 12 T2B

Core - 3x10 weighted good mornings (increase weight each round)

Skill - HSPU's.

WOD - For time:
21 Deadlifts 225#/155#, 5 rope climbs
15 Deadlifts, 3 rope climbs
9 deadlifts, 1 rope climb

*20min time cap*

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