Active Recovery Day

1000m row

WOD:  Coach’s Choice

For Time

2 sets

3 rounds

15 OHS 115/75

15 C2B

15 HSPU

-Rest 5 min b/w sets

-time cap per sets:  9 min

A. Front Squat 5-3-1-1-1-1-1

B. 2 Sets

3 Rounds

100 DU

10 Deadlifts 315/225

2 Rope Climbs

Rest 5 min between sets

-time cap each set:  12 min

A.  Back Squat 1×5

For time:

21-15-9

Deadlift 225/155

Strict HSPU

-Time cap:  8 min

-Rest 5 min

9-15-21

Deadlift 225/155

Strict HSPU

-Time cap:  9 min

Active Recovery Day

200 Double Unders

WOD:  Coach’s Choice

A. Clean and Jerk 1×4

-3 Squat cleans + 1 Jerk.  Not Touch-n-go

For Time

30 GHD

20 Muscle Ups

30 GHD

-time cap:  6 min

-Rest 3 min

For Time

30 GHD

20 Bar Muscle Ups

30 GHD Sit ups -time cap:  7 min

A. Deadlift 1×3

-Work to heavy set of 3

B. Snatch

15 @ 165/115 (60%)

15@ 185/125 (70%)

15@ 205/145 (80%)

15@ 225/155 (85%)

Time Cap:  3 min/3:30/4min/4:30