Tuesday the 15th

I.
a. Hip extension 3 x 10
b. BB high hang squat clean 3 x 10
c. Kipping HSPU w/3 second hold at the top of each rep 3 x 5

II.
Squat clean 3×5 @75%

III.
3 Rounds
15 Wallballs 30/20#
15 Cal. Row
15 Ring dips

IV. Then, choose TWO of the following:

IVa.
3 Rounds
09 Thrusters 135/95#
21 HSPU
Rest 60 seconds

IVb. 
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

IVc.
AMRAP (5)
Double DB clean and jerk 55/35#

IVd. 
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat

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Filed under amrap, crossfit, crossfit government island, fitness, Olympic Weightlifting, strength & conditioning, WOD

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