For Time: 21-15-9 Power Snatch 60/42.5kg Ring Dips
Strength Press 5-5-5-5-5 Row 1 For time: 500m 21 Shoulder to Overhead @ 52.5/35kg Rest as Needed Row 2 For Time: 500m Row 15 Shoulder to Overhead 62.5/42.5kg Rest as needed Row 3 For Time: 500m Row 9 Shoulder to Overhead 80/55kg
Strength Deadlift 4-4-4-4 Conditioning “Flash Flood” 21-15-9 Deadlifts 100/70 Pushups 18-30-42 Pullups 15-15-15
For Time: Part A 21-15-9 Power Clean 62.5/42.5kg Pull-up Part B 12-9-6 Power Snatch 52.5/35kg Bar Muscleups
21-15-9 reps, for time of: Back Squat @1x bodyweight Row, 500 m
Full house for deadlifts.
Super Saturday WOD! Hero Bell is a triplet of deadlifts, pull ups and front squats 3 rounds for time.
A fran like workout with power snatches and chest to bar pull ups followed by front squat strength
21-15-9 reps, for time of: Thruster, 43/29.5kg Pull-up
Strength Push Press 5-5-5-5 Conditioning 21-15-9 reps, for time of: Row Calories Handstand Push-up Box Jump, 24/20 in Accessory Strict Pull-ups 3x Max Rep