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6:30-9 am Thruster3-3-3-3-3-3-3

6:30-9 am For quality and ROM100 pull-ups100 dips Your choice of reps and sets. This is a gymnastic strength building wod.

6:30-9 am Snatch1-1-1-1-1-1-1 Scale: pvc skill work for 20 minutes

6:30-9 am 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-upBox jump, 16/20 inch boxAbmat sit-up Scale: movement, step up

7:30-9:30 am Three rounds for time of:135/185 pound Deadlift, 10 reps35 Double-unders Scale: heavy weight, singles for quick reps

6:30-9 am For time:Row 750 mDumbbell power snatch, 50 repsRow 500 m40 pound Dumbbell power snatch, 35 repsRow 250 m40 pound Dumbbell power snatch, 20 reps

6:30- 9 am With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise,

6:30-9 am Deadlift1-1-1-1-1-1-1

6:30-9 am 1/2 “Murph” For time:1/2 mile Run50 Pull-ups100 Push-ups150 Squats1/2 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

6:30-9 am Complete as many rounds in 20 minutes as you can of:12 Back extensions12 Knees to elbows45/65 pound Overhead squat, 10 reps Scale: Superman’s, knees to post, pvs as low as Lucille m possible without breaking mechanics.