WOD

For time:
1 Minute Plank Hold

3 Rounds of:
25 V-ups
20 Box Jumps, 24"/20"
10 Back Squat, 55% of 1RM

1 Minute Plank Hold

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7 Intervals, each for time of:
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

1:3 work to rest ratio
(115/75 or 60-65% 1RM)

Or, as a 2-person team...
7 Rounds for time of:
Partner "A"
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)
Partner "B"
7 Ring Dips, strict
7 Power Snatch, 115/75
200m Shuttle Run (100m x 2)

(115/75 or 60-65% 1RM)

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REST DAY!

Get out of the gym.

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3 Rounds for time, or not:
12 Dumbbell Thrusters, 50's/35's
9 Pull-ups
50 Double-unders

-Rest 5 minutes, then...

3 Rounds for time, or not:
9 Dumbbell Thrusters, 50's/35's
6 Pull-ups
50 Double-unders

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"Death by Calories"
Bike

*With a running clock pedal 1 calorie in the 1st minute, 2 calories in the 2nd minute, 3 calories in the 3rd minute, etc, etc. Continue in this fashion until you fail to achieve the required calories in the appropriate minute.
*Compare to 11.13.2019

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