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WOD

For Time:
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row

ADV:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

Benchamark Day

FRAN

FRAN
For Time:
21-15-9
Thrusters (43/29 kg)
Pull-ups

WOD

OLIVE
FOR TIME
400m Run
50 Russian KB Swings (24/16 kg)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings

FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk

Perform 50 double unders and 10 box step-ups (XL/L) after each set of push jerks.
Rest as needed between sets

BENCHMARK DAY

RANDY
FOR TIME
75 Power Snatches (35/25 kg)

WOD 1

FOR TIME
5 Rounds
12 BB Back Rack Lunges
200 Mtr Run
50/35 kg
ADV: 60/40 kg

WOD 2

DURANTE CORE

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

WOD

FOR TIME
18-16-14-12 reps of
DB Push Presses 2 DB -s 22,5/15 kg
C2B Pull Ups
Row/bike

HEAVY  DAY

Front Squat
10-10-10-10

WOD

Ballistic
FOR TIME
120 Sumo DL High Pulls 45/30 kg
EMOM perform
20 Double Unders

BENCHMARK DAY

Jackie
FOR TIME
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups