Skill: Dumb Bell Squat Snatch (S1: power snatch)

6 mins EMOM, You choose weight

Odd: 3 DB Squat Snatches each arm

Even: 8 Bent over DB Rows (both arms done at the same time)


Strength: You Choose the Weight.


WOD A: "Lift the World… Over Head”


FOR TIME:

Men: Lift 3000lbs from Shoulder to Over Head.

Options:

75#= 40 reps

95# = 32 reps

115#= 26 reps

135#= 22 reps

155#=19 reps


Women: Lift 2000lbs

Options:

55#= 36 reps

65#= 30 reps

75#= 26 reps

85#= 24 reps

95#= 21 reps

105#= 19 reps


5 Min Rest


WOD B: “Dead Ringer”


FOR TIME:

Options:

Men dead lift 4,250lbs

135#= 32 reps

155#= 28 reps

185#= 23 reps

225#= 19 reps

275#= 15 reps

315#= 13 reps


Women dead lift 3,000lbs

Options:

95#= 32 reps

105#= 29 reps

115#= 26 reps

135#= 22 reps

155#= 19 reps

185#= 16 reps


WOD C:

For Time:

90 DUs (S1: 15 DU attempts,  100 singles)

60 air squats

30 sit ups

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