A.
Take 15min and built to today's 1 RM Clean or Power Clean

B. EMOM for 15min:
1st min.: 5 Power Cleans @ 65-75% of today's RM
2nd min.: 200m run
3rd min.: 20 Ring Dips (modify ring dips to number that can be performed in 45seconds or less)

C. Tabata
​Hollow Rocks and Arch Rocks (8 rounds alternating)

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

​In teams of two, with only one person working at a time, complete:
 100 Kettlebell Swings (32/24 kg)
 400 Meter Run*
 100 Barbell Thrusters (20 kg)
 400 Meter Run
 80 Burpees
 400 Meter Run
 100 Barbell Thrusters
 400 Meter Run
 100 Kettlebell Swings

*Both athletes perform the run at the same time.

​A. Every 90 seconds, for 15 minutes (10 sets) of:
 Front Squat x 2 reps @ 78-83%
 Strict Handstand Push-Ups x 6 reps

*Use the same HSPU set-up you used last week, or progress it a little to make it harder.

B. Five sets of:
 Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
 Rest as needed

C. Three sets for max reps of:
 45 seconds of Ground to Overhead (85/61kg)
 Rest 45 seconds

​A. Three sets of:
 Good Mornings x 6-8 reps @ 3011
 Rest 45-60 seconds
 Renegade Rows x 5 reps
 Rest 45-60 seconds
* Half-Turkish Get-Ups x 5-6 reps each arm
 Rest 45-60 seconds
 Double-Under Practice x 60 seconds
*Stop at the "bridge" portion of the movement.  Don't shift to your knee*

B. AMRAP in 10 minutes of:
 5 Shoulder to Overhead
 10 Box Jumps
 15 Kettlebell Swings

C. Two sets of:
 200 Meter Farmer’s Carry
 Rest as needed

A. Five sets for time of:
 5 Power Cleans (70/45)
 10 Chest-to-Bar Pull-Ups
 Rest 60 seconds

Rest 5 minutes, and then…

B. Five sets for times of:
 Row 250 Meters
 5 Power Snatches (60/40)
 Rest 60 seconds

Rest 5 minutes, and then…

C. AMRAP 5 minutes of:
 10 Front Squats (60/40kg)
 10 Pull-Ups
 20 Double-Unders

After your last rep on your final set, time stops and your 5 minutes of rest begins.

A. EMOM, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
B. Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.

Post WOD accessory work:
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps

A. Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 –  40/25
 *Minute 2 – 50/30
 *Minute 3 – 60/35
 *Minute 4 – 70/40
 *Minute 5 – 80/45
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B. Two sets for times:

Run 400 Meters
43/27kg Shoulder to Overhead x 25 reps

Rest 3 minutes

Post WOD accessory work:
Tabata Hollow Rocks and Arch Rocks
Rest 2 minutes
2rds:
10 GHD sit ups:
10 GHD hip ext.: