Hang Power Clean
2RM

“Helen”
3 Rounds:
400m Run
21 Kettlebell Swing 24/16
12 Pull Up

Kids

Switch” drill—each time the trainer calls “switch,” transition between the following movement pairings: Round 1: crab walk and bear crawl; Round 2: lunge walk and high-knee skip.

Skill: Front squat—“Front-Rack Reverse Limbo”: the limbo stick functions as a trainer shelf. Each time athletes get to the front of the line, the PVC shelf gets higher; athletes must keep elbows above the shelf.

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
front squats
push-ups

Three Options:
A) If you found a 3RM 2 weeks ago, perform 5 sets of 3 with 90%.
B) If you missed finding a 3RM two weeks ago, find a 3RM today.
C) If you are newer to squatting work up and practice sets of three with a challenging but not maximal weight.

For time:
12-9-6
Squat Clean 70/50
Muscle Up [Strict Chin Up]

Kids
W/Up: 2 rounds reverse Tabata (10 seconds on, 20 seconds of rest) of: plank, push-ups, hollow holds, sit-ups.

Skill: Box jumps—“laser knees” (land on top of the box with lasers pointed out.)

WOD:

AMRAP in a given time of:
7 front squats
10 m of bear crawl
7 box jumps
side-shuffle back

Max rounds in 20 minutes
Run 250m
20 KB swings
12 Pull-ups

Deadlift
5 RM

27-21-15-9
Wallball
Clean & Jerk 40/30