WARM UP:   2 Rounds: 5 Strict Dips 5 Dead Hang Pull Ups 5 Pistols/Assisted Pistols each leg 30 second hollow rock or L-Sit hold   WOD: 8×1 Snatch (80% Minimum) 15 Minute cap for this including warmup   Rest 5 Min   “Diane” 21-15-9 Deadlifts @ 225/135 Handstand Pushups (DB Press Scale)

WARM UP 1 long lap around building High Knees Up & Back Lunge & Twist Up Hurdler Stretch Back 5 Inch Worms WOD: “Do Si Do” Partner 1 – 20 Wallballs Partner 2 – Farmers Carry to Ditch/Back Switch 3 Rounds Then 80 Weight Pushups Total FOR TIME Farmers RX = 35/25 per hand Pushup [...]

WARM UP: 2 Rounds: 10 Scapular Pull Ups 10 Overhead Squats with PVC 10 Step Ups – Each Leg Skill Session: Snatch Balance 2×5 45/35lbs WOD “Isa-Grace” 30 Snatches 30 Clean & Jerks FOR TIME RX 115/75 PHA 135/95

WARM UP: 2 Rounds: 10 Scapular Pull Ups 10 Overhead Squats with PVC 10 Step Ups – Each Leg “WOD” 15 Goblet Squats 5 Box Jumps (up & over) 15 Situps 5 Box Jumps (up & over) 15 Min AMRAP RX = 35/25 Then 250 M Row TT

WARM UP: 1 long lap around building High Knees Up & Back Lunge & Twist Up Hurdler Stretch Back 5 Inch Worms WOD: 10 x 100 M Sprints Uphill/Downhill 1 Min Rest Between 6 Clapping Pushups 9 Toes to Bar 12 KB Swings 12 Min AMRAP RX = 1.5/1 Pood PHA = 2/1.5 Pood