Monday, October 12

PRE: 4-5 rounds, for WEIGHT, of:
6 Strict Presses
6 Pull-Ups (Banded, Unnassisted or Weighted)
15 Kettlebell Swings

INTERMEDIATE/ADVANCED: Strict Press – 6×3 (Start at 85% and stay or work upward from there. If you finish early start to work on EXTRA.)

WOD: AMRAP, in 8 minutes, of:
2 Push-Ups
2 Lunges/Side
4 Push-Ups
4 Lunges/Side
etc…

INTERMEDIATE: AMRAP, in 8 minutes, of:
2 Dips
2 Weighted Lunges/Side
4 Dips
4 Weighted Lunges/Side
etc…

ADVANCED: AMRAP, in 8 minutes, of:
2 Ring Dips
2 Overhead Lunges/Side (115-155/75-105
4 Ring Dips
4 Overhead Lunges/Side (115-155/75-105
etc…

EXTRA:
Snatch Balance – 7×1 (Increase weight if/when possible.)
Hang Snatch – 7×1 (Increase weight if/when possible.)
Snatch – 7×1 (Increase weight if/when possible.)