CrossFit 646 Weekly WOD 10/16-10/23

Monday
Back Squat 55/10, 60/20, 65/10

5 rounds
10 Power Cleans 135/95lbs
15 wall balls 30/20 to 10′
50 double unders

Tuesday
Alternate OTM for 20M
1-3 Srict Ring Muscle Ups
Pause Power Snatch + Snatch

3 Rounds
800m Run
Max Unbroken Bar Muscle Ups
Rest 2 minutes
*score is time and total Muscle Ups

Wednesday
Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Thursday
Bench Press 85/1×5

6 rounds
15/10 cal echo bike
90s SB bearhug hold 150/100
Immediately after the 6th round continue holding as long as possible

Friday
9 RFT
10 Buprees to 6″
10 Double DB front Squat 50/35s
*50′ HS walk after rounds 3,6,9

Saturday
AMRAP in 25Minutes
40 Double Unders
20 Toes to Bar
10 Deadlifts 225/155lbs
Rest 1 minute after each round

Sunday
Close Grip Bench 10,10,10,10
1 Arm DB Row 10/10

AMRAP in 10 Minutes
1-2-3-4-5…etc
Wall Walk Ups
Pistols Right leg
Pistols Left leg

OTM for 12M
40s hollow hold
40s push up to plank transition
40s flutter kicks
40s russian twist

3 sets
60s Banded hammer curls
60s Banded tricep press down
60s rest