WOD:

#Power Drill

5rds for time (or 30min Cap-whatever comes 1st)

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 53/35

25 Wallball Shots, 20/14

3 Minute Rest. Treat every round like a separate WOD.  Go hard and fast with minimal breaks!

COMPETITORS:

“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

Gymnastics Pulling
1-2-3-4-5-6-7-6-5-4-3-2-1 unbroken Muscle ups for time

Rowing
3x1000m Row, 3 min rest between sets

SESSION 2
Snatch
A. EMOMx9
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground

 Squat
3×2 Back Squats

Midline Accessory Work
3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 second L-Sit
20 weighted Hip Extensions, 45/35
1 minute double KB Front Rack Hold, 2/1.5-Pood – stand upright with KB in front rack, knees locked out and hips back.
Giant set is not for time, but move from exercise to exercise with minimal rest. Rest 2 mins between rounds