For time:

21-15-9 reps of:

  95-lb. thrusters

  Pull-ups

15-12-9 reps of:

  115-lb. thrusters

  Chest-to-bar pull-ups

12-9-6 reps of:

  135-lb. thrusters

  Bar muscle-ups

Extra Credit

Front squat

5 x 4 @ 75%…

4 Rounds

Row 25/20 calories

Bike 25/20 calories

200m Sled drag

Rest 3:00

• Score each round separately

Accessory

For quality:

3- Peg board acsends

50′ Handstand walk

10 D-ball shoulders 150/100

50′ Handstand walk…

Power Clean

3-3-3-3-3

New set every 2:00

Progressive

Five rounds for time of:

9 Hang squat clean 155/105

3 Rope climbs (1 legless, 2 w/ foothold)

Midline

:35 L-sit hold

35 GHD sit-ups

35 Hip extensions

:20 L-sit …

Time Priority Diane

For reps:
60 seconds of deadlifts, 225/155
60 seconds of handstand push-ups
45 seconds of deadlifts, 225/155
45 seconds of handstand push-ups
30 seconds of deadlifts, 225/155
30 seconds of handstand push-ups

This workout takes 4.5 minutes, …

Snatch

3-3-3-3-3

• New set every 2:00
• Progressive
• Improve on last week

Snatch Pull

4 x 3 @100%

• New set every 1:30

 4 Rounds For Time:

21 Calorie row

18 Alternating dumbbell snatch 70/53

15 Toe to bar

12 Overhead squat …

For Time

10 Muscle-ups

Bike 25 calories

Rest 2:00

8 Muscle-ups

Bike 20 calories

Rest 1:30

6 Muscle-ups

Bike 15 Calories

Rest 1:00

4 Muscle-ups

Bike 10 calories

Rest :30

2 Muscle-ups

Bike 5 calories

Accessory

Groups of 3 athletes…