3 RFT
Every minute on the minute for 10 minutes, 3 front squats from the rack. Post weight on the board. Then For time Buy in 25 GHD sit-ups 3 rft 25 swings (2/1.5) 25 goblet
Death by Pull-ups & Box Jumps
For time, 800 M runThen Death by Pullups followed immediately by death by box jumps (24/20) As soon as you fail on your pullups you will begin the next minute on the minute with
DT
10 min Emom of CTB pull-ups Score is lowest number of any minute Then Hero WOD DT 5 rounds 12 deadlifts 9 hang power cleans 6 push jerks 155/105 same bar for all lifts
Annie
5 min max reps back squats 135/95WOD Annie 50,40,30,20,10 Double unders and sit-ups
21-16-9
10 min Emom 1 snatch 1 hang snatch 1 ohsThen 21-15-9 TGU’s ct 2/1.5 Rx 1.5/1 Goblet squats Row for calories
Helen
7 minutes to find a 2 rep max deadlift Then Helen 3 rft 400 meter run 21 kettle bell swings 1.5/1 12 pull-ups
Partner WoD
15 min of skill work Foot work for the clean Partner WOD Then 10×400 partner run
21-15-9
3 position cleans 10 min Emom Hang clean clean from just below the knees clean from the floor touch and go WOD 21-15-9 Deadlifts 315/205 Box jumps 30/24 8 min time cap