Workout of the Day
4 efforts, each for time of:

1km Row

Rest no more than 4 minutes between efforts

Workout of the Day Option 1
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
—OR—
Workout of the Day Option 2
6 rounds, 2 minutes each of:
(First and fourth rounds) 60 cumulative seconds forward plank hold
then as many reps as possible of single arm dumbbell snatches
(Second and fifth rounds) 60 cumulative seconds left side plank hold
then as many reps as possible of single arm dumbbell snatches
(Third and sixth rounds) 60 cumulative seconds right side plank hold
then as many reps as possible of single arm dumbbell snatches
Use only the left arm for the dumbbell snatches on odd numbered rounds, and only the right arm on even rounds. Score is the total number of snatches completed at the end of the 6 rounds

Or complete your 5-5-5-5-5 of hang power snatches from Wednesday and log your score on that day’s post.

Workout of the Day

Four efforts, each for time of:

1k Meter Row

Workout of the Day 
Hang Power Snatch
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Workout of the Day
For time:
100 meter farmer’s carry
40 hanging leg raises
200 meter farmer’s carry
30 hanging leg raises
300 meter farmer’s carry
20 hanging leg raises
400 meter farmer’s carry
10 hanging leg raises

Men use 1 pood kettlebells, women use 3/4 pood.

Workout or the Day
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups
then
2 minutes of max reps rope climb, 15′ ascent