Triplet

Warmup:
3x15 wall ball (20#)
3x15 kettlebell snatch (1 pood)
Buergener warmup

WOD: "Triplet"
AMRAP in 15 minutes of:

• 6 power cleans (185#)
• 50' bear crawl
• 9 pullups + 9 ring dips (subs out 3 muscle ups)

3 rounds + 1 power clean

Ring Dips - Box Jumps - Thrusters

Warmup:
10 laps hurdle drills
15 wall ball
15 situps
15 pushups
muscle up practice
1x5 front squats (45#)
3x5 front squats (117#,137#,159#)

WOD: "Ring Dips-Box Jumps-Thrusters"
AMRAP in 10 minutes of:

• 5 box jumps (36")
• 5 ring dips
• 5 thrusters (65#)

6 rounds + box jumps - Rx

Thursday the 12th

Warmup:
3x1 rope climb (no legs)
400 meter run
25 box jumps
muscle up practice

WOD: "Thursday the 12th"
For time:

• 100 squats
• 75 pushups
• 50 pullups
• 25 ring dips
• 100 meter bear crawl

Time 25:30 Rx

Show Off WOD

Warmup:
2x10 ring dips
2x15 situps
2x15 squats
3 back squats (135#)
muscle up practice
handstand practice
1-arm snatch practice (67# & 95#)
hurdle hop practice
1 deadlift (315#)

WOD: "Show Off WOD"
1 round for time:

• 5 1-arm snatch (95#)
• 5 handstand pushups
• 5 hurdle hops
• 1 deadlift (315#)
• 5 muscle ups OR 15 pullups + 15 ring dips

Time 3:57

I was able to snatch 95# 5x, but my handstand pushups weren't deep enough. Also, I had to do 15 pullups and 15 ring dips in place of 5 muscle ups since I can't do those yet.

Ring Dips/Power Cleans

Warmup:
15 situps
15 kettlebell swings
2 sampson stretches
double under practice
run 2 laps

WOD: "Ring Dips/Power Cleans"
Three sets of 15-9-6 reps for time of:

• ring dips
• power cleans (135#)

Time 6:55 as Rx

Forward & Reverse

Warmup:
3x15 dips
3x15 pullups
3x15 squats
3x15 knees to elbows

WOD: "Forward & Reverse"
3 rounds of 2 laps around large outside field forward + 1 in reverse for time.

Time 12:38 minutes

Extra: 3x15 ring pushups & kipping practice