4:30 pm-7:30 pm

Practice Ring Dips, use eccentric ring dips and ring dip holds at the top of the rings to work on foundational strength

Makeup WOD or complete the following:
6x100m prowler push AFAP, rest 3:1 (125#/100# total weight)

Part A

Power Snatch + Snatch: 5 sets of 1+1 all performed at perfect but challenging weight

Part B

AMRAP in 12 min:
10 Power Cleans (165/115)
5 Ring Dips
10 KB Swings (53/35)

Part A

EMOM x 6 min: 5 Front Squats @ 60% + 100m sprint (50m down and back)

Part B

3 Rounds:
400m run
15 TTB
20 Wall Ball (20/14)

Part 1

A1) Bench Press: 4×4 increase load each set
A2) Pendlay Row: 4×8 @ one heavy load

Part 2

10-8-6-4-2: Strict Pullups + Burpee Box Jump Overs

Immediately following complete

30 Alt KB Snatch for time (35/26)

The Open WOD

15.5

FACE OFF THURSDAY

15.5

Part A

Power Clean + Hang Clean: 1+1: 4 sets @ challenging but perfect weight
in between sets complete 8 Strict TTB

Part B

For time:
10-8-6-4-2:
Push Press (115/75)
Burpee Over Bar

Part A

Strict Pullup, weighted as able: 5,4,3,2,1 increase in weight OR difficulty

Part B

3 Rounds:
800m run
12 Ring Dips
12 KB Weighted Abmat Situps

Part A

BS: 3×8 @ one challenging weight

Part B

AMRAP in 5 min: 10 OHS (95/65) + 30 DU
rest 8 min
AMRAP in 5 min: 10 Thrusters (95/65) + 10 Box Jumps (24/20)

Open WOD

15.4