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