WOD

Overhead squat 3×10

WOD:
21-15-9
Overhead Squat (95/65)
Box Jump (24/20)
Toes to Bar

Hang Snatch 5×3 Compare to 12-21.
WOD:
9 Minute AMRAP
3 Hang Snatch (95/65)
6 Slam Balls (30/20)
12 Russian Twist w/med ball (20/14)

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
1 round each minute on the minute for 30 minutes.

Skill: Muscle-up Progressions
WOD:
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dips

Skill: Strict Press 5×5
WOD
9 Minute AMRAP of:
6 Shoulder to Overhead (115/75)
12 Abmat Situps
24 Double Unders

Skill: Snatch Balance 5×5, 60 second rest
WOD:
21-15-9
Overhead squat (95#/65#)
KB snatch (35/26), switch arms as needed
Knees to Elbows

Skill: 5 Sets x 5 Reps Close Grip Bench Press, rest 60 seconds
WOD:
5 Rounds of:
10 Box Jump (24/20)
15 KB Swing (53/35)
20 Double Unders

Skill: 3 Sets x 10 Reps Front Squat, rest 2 minutes
WOD:
12 Minute AMRAP of:
9 Squat Clean (95/65)
6 Ring Row
3 Wall Climb

WOD:
8 Minute AMRAP of:
10 Wall Balls (20/14)
10 Ring Dips
2 Minute Rest
8 Minute AMRAP of:
10 Hand Release Push Ups
10 Pullups
2 Minute Rest
8 Minute AMRAP of:
10 Toes to Bar
10 Jumping Lunges