Elizabete

Part 1.
Every 2:00 Minutes perform the following for 10:00 Minutes (5 Sets)
2 Hang Squat Snatch (below knee)

Part 2.
10*9*8*7*6*5*4*3*2*1*
Hang Power Snatch #95/#65
* 200m Run
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Cena

For Time 
2km Row
50 Burpee Box Jump Overs
4km Bike Erg
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Jess

Strength:
5 Quality Rounds:
5 Strict C2B
10-15 Push-ups
(Keep rest between 90s-2min)
Conditioning:
4 Rounds;
3 mins on/90s off
20/16 Cal Ski
80 DUs
Max Reps of C2B Pull-ups
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Seth

Part 1.
OTM for 16:00 Minutes (8 Sets)
Min 1- 10 Double DB RDLs
Min 2- 3 High Box Jumps

Part 2.
For Time:
30/20 Cal ECHO Bike
50 Box Jump Overs 
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Nigel

Strength:
Every 2:30 perform 5 Overhead Squats (5 sets in total)

Conditioning:
AMRAP 12:00 Minutes 
Buy In: 400m Run
Then:
6 Overhead Squats 135/95
10 Burpees Over Bar
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

WOD
Rob

“Christine”
3 Rounds for time of:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps, 20-in. box
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Kay

WOD
Shoulder Press 5-5-5-5-5 reps
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Cindy

WOD
AMRAP in 15:00 Minutes:
25 Toes-to-bar/ GHD Situps
50 Burpees
75 Wallballs 20lbs/14lbs
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