Strength: 3-3-3-3-3-3  E2M   Front Squats WOD:  8:00 AMRAP  1-2-3-4-5 …  reps of: 1 Arm DBOHS (40/25) DB Step Ups  (24/20)

Strength:  Bear Complex WOD:  5 RFT   Lunge 30′    15x Strict Pull Ups    30x Push Ups

OHS  5-3-3-1-1-1 WOD: 7:00 AMRAP 1-2-3-1-5 …. reps of AKBS(53/35)  and Box Jumps (24/20)

Open WOD 19.5 33-27-21-15-9 Reps of:  Thrusters (95#/65#) and C2B Pull Ups 20:00 Time Cap

Hang Clean  5-3-3-1-1-1 10:00 of Practice: L-Sits 10:00 of Practice: Front and Back Scale

Row 500m 21x Thrusters (135/95) Row 1000m 15x Thrusters Row 500m 9x Thrusters

21x – 15x – 9x    One arm DB Rows (50#/35#) 9x – 12x – 15x    Ring Dips 30x – 30x – 30x  Squats  

Open WOD 19.4 12:00 Time Cap 3 Rounds of: 10x Snatches   12x Bar Facing Burpees 3:00 Rest 3 Rounds of: 10x Bar Muscle Up   12x Bar Facing Burpees

10:00 Scale 10:00 Practice Handstands 15:00 Practice Kipping Pull Ups End:  Stretching

Filthy 50