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Prep Work
9min EMOM
rd 1,4,7 hang snatch + ohs
rd 2,5,,8 rig work
rd 3,6,9 s2oh

progress each rd

PARTNER WOD
3 6 min wods - 2 person teams
YGIG each movement
3 hang snatch 95/65 (rx+ 115/85)
6/4 bike
7 pull ups

2 min transition

4 OHS 105/75 (rx+ 135/105)
8/6 row
10 k2e

2 min transition

5 S2OH 115/85 (rx+ 155/125)
6/4 ski
7 weighted sit-ups 45/25

Prep Work
6 min emom - 10 second transition
min 1, 3 5, complete
3 DL+ HS hold/push-up
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
min 2,4,6
6/4 cal row + 3 wall ball pause shots

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, deficit Hspu 45/25

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
5 RDS
3 min amraps
complete as many reps as you can during each 3 minute block.
rest 1 minute in between
re start where you left off
score is total reps

3 PC 135/105
6 Push ups
12 Air Squats