WOD for Sunday, Aug 21, 2022

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

Overhead squat
5 x 2 @75-90%

3 rounds
12 db squat snatch / deep power snatch
12 box step overs with db
1 min rest between rounds

On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup

2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest

for time:
1k ski
40 kb swing 24/16
30 burpee box over
750m ski
30 kb swing 24/16
20 burpee box over
500m ski
20 kb swing 24/16
10 burpee box over

4 x 3 push jerk

4 rounds for time of:
15 jerks at ¾ body weight
50 squats

Partner workout
6 rounds (both do 6 rounds)
12/9 cal row
10 db one arm thruster
8 pullup / jumping pullup
rest while partner completes a full round

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

Back Squat
5 reps at 65% of your 1RM back squat.
5 reps at 70%.
Then 4 sets of max reps in 1 minute at 50% of your 1RM back squat in tempo 11X1.

Weighted Dips, rest 2 min
Build to a 5RM.
Then 3 x 3 reps at 100% of 5RM.
Then on the minute for 6 minutes: 1 rep at 100% of 5RM.