Friday the 18th

y

I. 
(a) 3 x 10 Hip extension
(b) 3 x 10 Good mornings (moderate)
(c) 3 x 10 Handstand alternating shoulder taps

II. 
Every other minute on the minute for 10 minutes (5 rounds) – 2 Clean Complexes* @80% of 1RM
*(power clean-push jerk-front squat-hang squat clean-split jerk x2)

III. 
3 Rounds
50ft HS walk/20 HS Shoulder Climbs (45/25#)
10 squat snatch 135/95#
30ft HS walk/14 HS Shoulder Climbs (45/25#)
Rest 60s

IV. Then, choose TWO of the following:

IVa.
21-15-9
Deadlift 205/135#
Thruster 95/65#
Toes to bar

IVb. 
3 Rounds
30 Calorie row
100 Double-unders
Rest 60s

IVc. 
Deadlift 5 RM (14)

IVd. 
EMOM (14)
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD sit-ups

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Filed under crossfit, crossfit government island, EMOM, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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