Strength: V-ups – 3 x maxPush Press – 70%x3, 75%x3, 80%x3x2 WOD: For time:500m Ski 500m Row35 Cal. Bike Cash out: 30 Squats 10 Minute time cap.

“Let’s have dinner with the girls”For time:Angies House50 Pull-Ups50 Push-Ups50 Sit-Ups50 Squats Helen’s House 400m Run (together)21 KB Swings 53/35 (each) 12 Pull-Ups (each) Fran’s House45 Thrusters 45 Pull-Ups Nancy’s House400m Run (together)15 Overhead Squats 95/65 (each) Grace & Isabel’s house30 Ground to Overhead 135/95(15 Snatches)(15 Clean & Jerks) Kelly’s House 400m Run (together)30 Box…

Strength: Hang Power Clean + Power Jerk (knee) – 70%x2+1×2, 75%x2+1×3 WOD: 5 rounds, 90 Second stations of:10 DB Bench Press 50’s/35’s10 Dragon Flys10 Overhead Squats 95/65

Strength: Hanging Leg Raise – 3 x max WOD: For time: 100′ Handstand Walk100m Run 30 Push Jerk 135/9575′ Handstand Walk200m Run 20 Push Press 115/8050′ Handstand Walk300m Run10 Shoulder Press 95/65

Strength: Back Squat (pause first rep 3 sec) – 70% 3×3 WOD: 4 Rounds for time of: 40 Double Unders 30 Overhead Walking Lunges 45/35 (Plate)20 Toes to Bar  13 Minute cap.

Strength: Snatch Pull – 105%x2x3 WOD: 21-15-9 For time of:Deadlift 225/160Cal Row or Ski 8 Minute Cap.

Strength: Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1 WOD: 20 Minute AMRAP of:2 Muscle-ups4 Handstand Push-ups8 DB Power Cleans 50’s/35’s

Strength: Snatch Balance – HS WOD: For time:Buy in: 150 Double Unders4 Rounds of:300m Run20 Kettlebell Swings 53/3514 PistolsCash out: 2 Minute L-Sit 18 minute

Strength: Hang Power Snatch (knee) – 70%x2, 75%x2, 80%x2 WOD: 3 Rounds for time of:20 Zercher Squats 135/9510 Evil Wheels  14 minute cap

Strength: Weighted Plank – 15 sec on / 15 sec off x 3 min WOD “Fran” 21-15-9 For time:Thrusters 95/65Pull-Ups 7 Minute time cap.