Bench press
5 sets of 2 – 3 reps*
Aim for heavier than last week

As many rounds as possible in 12:00 of
5 Kettlebell hang squat cleans right arm 53#(35#)
5 Burpees over the kettlebell
5 Kettlebell hang squat cleans left arm 53#(35#)
5 Strict pull ups

Ellie T’s (PITA) Birthday Workout

As many rounds as possible in 20:00 of
2 Power cleans*
3 Handstand push push ups
8 Ab mat sit ups
9 Calories on the rower

*Pick your own weight and every 5:00, add weight
Example, start at 135, then at the 5:00 mark, go up to 155,
At the 10:00 mark go up to 185, and then at 15:00 mark, up to 205

Every 1:30 x 6
1 Power snatch + 1 hang power snatch*
*Technique focus so keep weight light to focus on quality. You can
add # each set or use the same # for all 6 sets.

3 Rounds for time of:
Run 800 meters
8 Power snatch*

Rd 1 = 135#(95#)
Rd 2 = 155#(105#)
Rd 3 = Pick #

21:00 time cap

Every 2:00 x 5
1 Pull up + 1 Chest to bar pull up + 1 Bar muscle up
*Aim for unbroken through all 3 movements

5 Rounds for time of:
Row 23(20) calories
7 Chest to bar pull ups
14 Push ups
21 Double unders

2 x 5:00 on machine of choice. Keep your intensity low and use these to
get some good blood flow into the body before the workout.

For time:
30 Goblet squats 53#(35#)
25 Toes to bar
20 Kettlebell step ups 53#(35#) 24″(20″)
5 Rope climbs
20 Kettlebell step ups 53#(35#) 24″(20″)
25 Toes to bar
30 Goblet squats 53#(35#)

Post WOD:
3 – 5 Rounds for quality of
5 GHD Hip extensions
5 GHD back extensions
20 Banded good mornings
20 Banded bent over rows

With a partner
With a 24:00 clock

10 Rounds of:
5 Deadlifts 115#(75#)
7 Power snatch 115#(75#)
Row 15 Calories

With the remaining time,

Build to a heavy power snatch

Score = time to complete the 10 rounds and combined power snatch weight

1 person works, 1 person rests
Split reps however you want

Every 2:00 x 5
8 Back squats*
Use the same # for all 5 sets

As many rounds as possible in 18:00 of
10 Wallballs 20#(14#)
Run 100 meters
5 Burpees to a target

With a 3:00 clock
Row 20(17) calories
10 Box jump overs 24″(20″)
With the remaining time
As many reps of
Chest to bar pull ups and
Strict handstand push ups*

Rest 2:00 x 6 Rounds

*You can do both movements in the same round so you are
pulling and pushing.

Bench Press
5 Sets of 2-3 reps
*Strenght focus today. Make the sets challenging!

Dumbbell Lindaish

10-9-8-7-6-5-4-3-2-1
Dumbbell deadlifts 40#(25#)
Dumbbell floor press 40#(25#)
Dumbbell hang squat cleans 40#(25#)

Every 1:30 x 6 Sets
1 Power clean + 1 Hang power clean
*Build in # each set

As many rounds as possible in 16:00 of
5 Power cleans 135#(95#)
7 Ring Dips
9 Calories on machine of choice