5x

25 DU's
10 HSPU

Details at GymnasticsWOD

Squat Clean

1-1-1-1-1-1-1

3x
5 power snatch  75/45
5 ovhs

2x
5 power snatch  95/65
5 ovhs

1x
5 power snatch  115/85
5 ovhs

then back up :)

50-40-30-20-10

Double Unders
Sit Ups

Power Snatch

8-    95/65#
6-   115/85#
4-   135/105
2-   155/115

100m sprint after each round

20-16-10

Fr Rack Lunge
Pull ups

its back... Thruster Thursday!! :)

9x

5 thrusters
5 burpees

800m run then:

4x
5 pull ups
10 push ups
15 squats

400m run then:

3x
5 T2B
10 Box Jumps
15 Wallballs

200m run then:

2x
2 HSPU or 6 elevated push ups
2 Pistols or 6 assisted pistols
2 MU or 6 c2b pulls and 6 ring dips

12-8-4

Clean and Jerk

4x

12 box jump overs
200m row
12 Shoulder Press

21-15-9-15-21

SDHP with KB
burpee box jump

Details at GymnasticsWOD

20 wall ballshots
200m run
200m row

30 wallball shots
300m run
300m row

40 wallball shots
400m run
400m row

7min amrap

10 t2b/pull ups
5 hang squat cleans

Fun Friday...

4 x

7 OVHS
10 Rollover Burpees
7 pull ups

4x

10 power cleans
20 double unders

4x

35 wallballs
15 pullups