Hang Squat Snatch + Touch and Go Squat Snatch
10:00 EMOM
1+1 @ 72%+, increasing by feel.
—
“Snooze”
5 Rounds for Time
10 Power Snatch 75/55#
50 Double Unders
10 Overhead Squats 75/55#

Handstand Push Up Strength and skill Work
—
“Grease”
10:00 AMRAP
8 Strict Handstand Push-Ups
6/6 Single Arm DB Snatch 50/35#
14 Single Arm Overhead Walking Lunge 50/35# (7/7)

“Sandy”
Every 10:00 for 30:00
1000/850m Row
50/35 Cal Echo Bike
125 Double Unders or 400m run

Every 3:00 for 15:00
5 Bench Press @ 80%+
20 Banded Pull Downs immediately after each set
—
“J. Getzoff Alone at a Drive-in Movie” Jenna’s Birthday WOD
8:00 AMRAP
1 Power Clean @80% of 1 Rep Power Clean
5 Pull-Ups
10 V Ups

*add 1 Clean each round

Every 3:00 for 12:00
4 Sets, 3 Front Squat +5 Back Squats
@ 80% of Front Squat across all sets

—
“Cha-Cha”
Every 1:15 x 6 Sets
Thrusters
Set 1: 18 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 9 Reps
Set 5: 6 Reps
Set 6: 3 Reps
*Sets must be unbroken
Score is the total weight lifted over the course of the 6 sets. Add total poundage

From the Floor

Partner WOD
2 Rounds
100 Sit Ups
50 Dual DB Thrusters 50s/35s
100 Lying Toe Touches
50 Devils Presses 50s/35s

1 Person works for 1:00 while other rests. Switch every minute.

No 6pm Class this evening

“The Fast and The Furious”
4 Rounds
5:00 each round
50/40 Cal Row
25 Medball V Ups
Max Rep Renegade Row + Push Up
-2:00 Rest-

Every :90, 6 Sets
3 Overhead Squats, starting @ 70%
build to a 3RM for the Day
—
“Dom”
18:00 AMRAP
30 Double Unders
12 Overhead Squats 95/65
12 Chest to Bar Pull-Ups

On a 20:00 Clock to Complete
Pause Back Squat (1sec) + Back Squat
4 Sets
2+2, @ 80%+
R: 2:30 b/s

directly into..

Front Rack Reverse Lunges
3 Sets x 20 Alt Reps @ 55% of Front Squat 1RM
—
“Letty”
30/22 Cal Echo Bike
50 American KBS 53/35#
30 Toe to Bar