Wedding WOD

A. 15 mins to build to a heavy 5 rep weighted pull-up B. 6 sets of 5 reps squat snatches @45 C. 4 rounds for time of: Run 400m 3 muscle ups (bar or ring) 5 deadlifts @225/135 10 handstand pushups

A. 3 rounds not for time of: 20m handstand walking 40 double unders 3-5 muscle ups B. 3 rounds for time of: 50 kettlebell swings @55/35 40 double unders C. Run or swim for 20 mins

A. 20 mins to build to a heavy 5 rep front squat – practice using you glutes and hamstrings over your quads. B. 3 rounds for time of: 5 squat cleans @135/95 10 pistol squats 15 pullups

A. 20 mins to build to a heavy 5 rep bench press B. 3 rounds for time of: 5 handstand pushups 10 dips 20 push ups C. Row 2k

A. 3 rounds not for time of: 30 double unders 10 handstand push-ups B. 3 rounds for times of: 10 pull-ups 15 push-ups Rest 3 mins between rounds C. 2 rounds for time of: Row 500m 10 burpees over the erg 20 double unders

A. 3 rounds not for time of: 2-6 muscle ups 15m handstand walking 6-10 cheat to bar pull-ups B. row 1000m 3 muscle ups 10 power cleans @135/95 6 muscle ups 20 power cleans @135/95 Row 1000m