Naughty Nancy

4 rounds for time

Run 600m

25 overhead squats 140/95

Skill: overhead complex 1-power snatch/3-overhead squats (5 cycles)

16min AMRAP

7 deadlift rx-bw/adv 1-1/2 bw

200ft shuttle run

14 box jump overs 24/20

21 double-unders

200ft shuttle

Skill: 2/2/2/2/2/2/2 back squat (3sec on way down/1sec pause in bottom)

3 rounds

90sec wall ball shots 20/14

30sec transition

90sec t2b

30sec transition

90sec lunges

30 sec transition

90 sec sit-ups

30 sec transition

90 stone 2 shoulder

30 sec transition

90 sled pull

rest 1min

Block Strength: de-load week muscle up practice

AMRAP 7min

3 power cleans 205/115

4 hspu

-rest 2min-

AMRAP 7min

3 front squat 205/115

4 c2b pull-ups

Skill: mobility monday

Block Strength: de-load week hand stand walk practice

Endurence: run 600m/row 600m/run 400m/row 400m/run 200m/row 200m

3 Rounds

12 deadlift 225/135

25 double-unders

15 ring dips

12 hang cleans 135/85

25 double-unders

15 sit-ups

2min amrap 1min rest (9 cycles)

50ft bear crawl

10 kb swings 70/53

200ft shuttle run

15 push-ups

200ft waiter carry 45/25

10 r-twists 45/25

200ft shuttle run

15 air squats

50 squat-thrust jump

Block Strength

2/2/1/1 back squat @80%/90%/95%/100% (training max)

15min back squat emom @80% (training max)

15min AMRAP

5 front squat 155/105

1 rope climb (scale 3 pull-ups)

20 box jump 24/20

1 rope climb (scale 3 pull-ups)

3 tire flips

Core skill: 4 rounds 1min plank hold/1min max plank push-ups/1min rest

Block Strength 

1rep power clean @80%/90%/95%/100%

2reps 15min emom power clean @80%

4 Rounds

17 wall ball shots 20/14

14 hr burpees

rest 1min

50 pistols 

rest 1min

4 Rounds

17 sdlhp (95/65)

14 wall ball sit-ups

Skill: 5/4/3/2/1 front squat

100 double-unders/300 singles

50 kb press/adv hspu

40 t2b

30 push jerk 160/100 adv axel bar

90 foot walking lunge w/plate/adv front rack

Block Strength 

deadlift 2/2/1/1 reps @80%/90%/95%/100% of training max

15min emom @80% of training max

Endurance 

3 Rounds row 500m rest 30sec run 250 w/sled rest 2min

Helen meets Elizabeth

Run 400m

21 cleans 135/95

12 pull-ups

21 Rings dips

21 kb swings 53/35

Run 400m

15 cleans 135/95

12 pull-ups

15 ring dips

21 kb swings 53/35

Run 400m

9 cleans 135/95

12 pull-ups

9 ring dips

21 kb swings 53/35

Block Strength

1 reps strict press @80%/90%/95%/100%

15min emom 2reps strict press @80%