45 DL
15 HAND RELEASE PUSH UPS
800 MT RUN

35 FRONT SQUATS
15 HAND RELEASE PUSH UPS
400 MT RUN

25 PUSH JERKS
10 HSPU
200 MT RUN

15 HANG POWER SNATCHES
10 HSPU
100 MT RUN

RX 75/115
RX + 95/135

4 RDS
5 RING DIPS
15-POWER CLEANS 95/135
50 MT WALKING LUNGES 1 ARM OH DB 20/30

RX+ 5 RING MU INSTEAD OF RING DIPS

5 RDS
15 FRONT SQUATS
400 MT RUN
15 PULL UPS
RX 65/95
RX+95/135

OPEN WOD 17.1

10- DB SNATCHES
15 BURPEE BOX JUMP-OVERS
20 DB SNATCHS
15 BURPEE BOX JUMP-OVERS
30 DB SNATCHES
15 BURPEE BOX JUMP-OVERS
40 DB SNATCHES
15 BURPEE BOX JUMPS OVERS
50 DB SNATCHES
15 BURPEE BOX JUMP OVER

RX 20/30
RX+ 35/50

20 MIN AMRAP
20 SIT UPS
15 HANG POWER CLEANS
10 KNEES TO ELBOWS

RX 65/95
RX+ 85/115

300 DUBS
EVERY TIME YOU STOP RUN 200 MT

5 RDS
9 SDLHP 85/115
15 KB SWINGS 35/55
21 GOBLET SQUATS