WOD’s

Block Deadlift 1rm max
(pull max weight off 3″ box)

Then:

21-15-9

Bodyweight Back Squats
Bodyweight Deadlifts

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3×10 Glute Ham Raises

Squat Snatch 1 rm max

Watch Lydia’s extension at the top of the pull.

Then

EMOM For 20 Minutes

On even minutes perform
Deadlift 225/155
On odd minutes perform
10 Bar Facing Burpees

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Barbell Shrug with snatch grip
4×20

Banded Box Squats 8×2 @ 50%

Banded Deadlifts 10×1 @ 50%

Then

3 rounds for time of:
50 Double Unders
10 Banded Kettlebell Swings, 32/24 kg
10Toes-to-bars
10 Dimel Deadlifts, 185/135 lbs

(notice her shoes.  Are you still wearing running shoes? If so why?)

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100 Banded Hamstring Curls
100 Banded Good Mornings

Max Height Seated Box Jumps

Then:

Mary
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

Then:

Weighted GHD Oblique Sit Ups 3×20 each side

Floor Press : 1 Rep Max

Tate Press 3×20

Then

Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
5 Push-up (hand release)s
5 Burpees

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50 Strict Knee to Elbow

4×20 Tricep extensions

In teams of two, complete the following for time:
21 Thrusters (115/75)
21 Pullups
15 Thrusters
15 Pullup
9 thusters
9 pullups
run 200 m
run 200 m
21kb swings (70/52)
12 pull ups
run 200m
run 200m
21kb swings
12 pull ups

Max Effort Front Squat with Bands

Back Squat 3×8

Then:

3 rounds for time of:
50 Double Unders
10 Wall Balls, 20/14 lbs
10 Ring Dips
(If you have your muscle ups substitute 4 MU for the ring dips)

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4×15 Bent Leg GHD

Every 1 min for 10 mins:

Push Press with bands 3-3-3-3-3-3-3-3

Bent Over Barbell Row 10-10-10-10

Then:

Cindy