Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch EMOM: Start with 95/65lb, increase 10lb/5lb for as long as possible; each person gets 2 misses

Once you are finished, complete 3×3 snatch deadlift with pause at weight missed

WOD:
150 Push-ups, every time you break, do 3 weighted pull-ups (35/18lb) and 100m run

Post loads and time to comments.

________________

LEANFIT:
For time:

100 Push-ups, every time you break, do a 100m run
50 Pull-ups, every time you break, do 15 sit-ups
25 Toes to bar, every time you break, do 25 double-unders

Post time to comments.
________________

DE:
For time, “Kelly” with 800m runs:

5 rounds of:
800m Run
30 Box jumps
30 Wall balls

Post time to comments.

Media:
Monday WOD, September 21, 2015