Shoulder Press: 3-3-ME then “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips

Snatch 1-1-1-1-1-1-1 reps Back Squat:  Work up to 1RM, then drop to 85% 3-3-ME

Run 5K/Row 6K  

Dead Lift:  Work up to 1 RM then 2-2-2-2-2-2-2-2-2-2 using 85% Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar  

Saturday 0930 group WOD!

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight [...]

 Back Squat 3-3-3-3-3 reps Hang Power Clean 3-3-3-3-3 reps

Filthy Fifty: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

“Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

Snatch 1-1-1-1-1-1-1 Then: Death by Pullups: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.