1) 5 sets of 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.(everyone, not ali)
2) 5 sets of Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.(Ali)

3)  1X20 Back Squat(go as heavy a spossible without failure)(everyone)


4.(Jane, Chris, Kyle)

3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.

 (Ali)

Row 1000 meters
25 pistols
15 hang cleans 225/135

Wod # 3(Sharon)

3 rounds
20 deadlift @ 165
10 hspu