Strength:
Work to a heavy power snatch

WOD:
2 rounds for time of:
10 Muscle-ups
20 Toes to bar
30 Handstand push-ups
40 Sit-ups
50 Double-unders
60 cal Row

Post loads and time to comments.

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LEANFIT:
2 rounds, including row:
As many rounds as possible in 7 minutes of:
5 Pull-ups
10 Wall balls
20 Double-unders

Rest 1 minute, then 1000m Row

Post completed rounds and time to comments.

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DE:
For time:
2000m Row
1 mile Run
2000m Row
1 mile Run

Post time to comments.

Media:
Friday WOD, Friday 10, 2017