Push Press 5x5 @ 75%

Then, 

"Nicole"

AMRAP 20 min
Run 400m
Max Rep Pull ups

Score: Total Pull ups

Back Squat 5x3 @80-85%

Then, 

5   Deadlifts @50%
10 Lateral Burp
15 Pull up
20 Deadlifts @50%
25 Sit up 
30 Jumping Squat 
35 Push up
40 Kettlebell Swing Russian alt. 16/24 
50 Goblet Squat 16/24

Time Cap 20 min

3x15 Ring Row
Tripod Handstand between each set

Then, 

EMOTM 15min
2 Front Squat @75-80% (AHAP) 
3 Hand Release Push ups (feet raised)

"FAREWELL SONYA"

Join us for a party at 20h to say goodbye to a couple athletes, welcome some new ones, and have a great time!

Minutes 0-6
21-15-9
Overhead Squat (30/45)
Russian Kettlebell Swings (32/24)

Minutes 6-12
15-12-9
Thrusters
Chest to Bar Pull Ups

Minutes 12-18
9-6-3
Hang power snatch
Burpee Box Jumps

L-Sit 6x20sec

Then, 

FS 6x3 @90%

Then, 

SP 5x4 @80%

Then,

Box Jumps 3x10 AHAP

Then, 

4 Rounds Not for time
10 Weighted Sit Up AHAP
10 Superman

Then, 

Row 3x100m Rest 3min in between

Handstand Hold 6x20sec Dips 6x3
Hollow Rock 4x10

Then,

EMOTM 12min

1. 2  DL @75%
   
   
2. 3  Pike Push up
   
   
3. 4  Dead KB Snatch alt. (12/20kg) 
   
   
   

Back Squat
6x2 @90%

Then,

Time starts:
10 Burpee Pull ups
Run 500m
20 Knees-to-Elbows
30 Push ups
40 Double Unders
50 Air Squats
40 Double Unders
30 Push ups
20 Knees-to-Elbows
Run 500m
10 Burpee Pull ups

Weighted Pull up 10x3

Then,

WOD AMRAP 18min

10 Walking Lunges 10/20

10 Push up
10 Kettlebell Swings 20/28

Strict Press 3x8 @ 70%

Then,

Back Squat 2x15 @65-75%

Then,

Time Cap 12min

1-2-3-4-5...

Deadlift + Hang Power Clean + Push Press (30/45)

Turkish Get Up (12/16)

Deadlift 6x3 @85-90%

Then,

"Baseline"

Row 500
40 Air Squats
30 AbMat Sit Ups
20 Push up
10 Pull up

3 min break, then, do it again!