Strength-

Back Squat 3×3 (L)

Wod-

Sectional Qualifier Wod

10 Min AMRAP-

30 Double Unders

15 Power Snatches 75#/55#

Post time/weight to “comments”

Wod-

3rds:

10 Deads (heavy)

20 Chest to Bar Pull Ups

30 Wall Balls

*5 min rest*

Ring Dip Ladder

1st Min- 2 Ring Dips

2Nd Min- 4 Ring Dips

3rd Min- 6 Ring Dips…

Post time/weight to “comments”

Strength-
Shoulder Press 3×3 (L)

Wod-
4rds:
15 Push Press (95#/65#)
20 SDHP
350M Row

Post time/ weights to “comments”

Strength-
Power Clean 5×5

Wod-
‘Isabel’
30 Snatches for time 135#/95#

Finisher-
1min rds:
Prowler push
Sit ups
Back extension
Russian Twists
Deck squats/ jumping sit ups
Leg Raises
Flutter Kicks
Plank

Post time/weight to “comments”

Strength-
Back squat 5×5 (p)

Wod-
5 rds:
25 KB swings
50 Double Unders

Post time/weight to “comments”

Wod-
OTM for 12min:
1 Power Clean 185#/125#
1 Hang Power Clean
1 Full Clean
5 Tall Box Jumps

*The bar cannot be dropped during clean progressing*

Wod 2-
4rds:
500m Row 1:1

Post time/weight to “comments”