WOD

WWPF  FOR TIME: 60 Front Rack Lunge, 95/63 (Mix Anyway) 50 Toes 2 Bar (Partner hangs) 40 Weighted Push-ups, 45/25 (Mix Anyway)   Run 400m / Run 400m RELAY   50 Front Rack Lunges, 115/73 40 Toes 2 Bar (Switch Every 5/Partner Hangs) 30 Weighted Push-ups (Mix Anyway)   Run 400m / Run 400m RELAY   40 Front Rack Lunges, 135/83 (Mix Anyway) 30 Toes 2 Bar (Synchronized) 20 Weighted Push-ups (Mix Anyway)   Great workout partners dress alike            
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Hang Squat Snatch   15 Min to Work up to Heavy Single   Then:   3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang Power Snatch 95/63   Post Loads and Times to ZEN and comments:
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Bench Press: 3Rm 2×3 @90%   then   3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and repeat
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Test 1 RM Clean and Jerk Then….. AMRAP 16 Minutes 300m Run 5 Power Clean and Jerk 185/133 5 Muscle Ups (any kind) Sign up for the Super Summer Total here: https://www.eventbrite.com/e/team-super-summer-total-2019-tickets-57636962707    
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2x 800m Run at RPE 7.  Two minute rest between 2x 400m Run at RPE 8.  Two minute rest between 5x100m all out sprints. Two minute rest between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -10 Minutes Ring HSPU practice -EMOM 5 Minutes as a complex, 2 ring pullups, 2 ring muscle ups, 1 ring dip -10 Minutes triple under practice No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WOD: Double Jackie 2000m Row 100 Thrusters 45lbs (male and female weight) 60 Pullups...
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