Open
“Van Damme”
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

Rx - 135/95#

Fitness
30 Power Snatches, 10 Chest to Bar Pull Up
30 Power Clean and Jerks, 10 Chest to Bar Pull Up
30 Thrusters, 10 Chest to Bar Pull Up

Rx - 95/65#

CAP 20

Alpha

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%
Increasing by 2% on all lifts today from last week's effort.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts

Aerobic Capacity
On the 4:00 x 4 Rounds:
12/9 Calorie Ski Erg
15/12 Calorie Assault Bike
18/15 Calorie Row

Score is our slowest round of the four. If we do not have access to a ski erg, this can be modified with 12 burpees per round.