Good Mornring

WOD AM:
4x5 Ring Front Lever (with 1 lt. red rogue band on each foot)
3x5 Ring Ice Cream Maker (with 1 lt. red rogue band on each foot)
10 min. AMRAP
3 Chest to Bar Pull-Ups
6 Strict Dips
9 Single Leg Box Jumps @20 inches (alternating)    7 Rounds, 3 C-B

WOD PM:
5x20 sec. L-Sit Holds (rest as needed)
10 min. practice Handstands

LPO 100

WOD:
Power Snatch with 1 Snatch Push Press after: 3 @75%, 3@80%, 2@85%, 1@90%, 3@80%, 2@85%,  1@90%
60kg-65kg-70kg-75kg-65kg-70kg-75kg

Power Clean and Power Jerk: 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull 4x4 @100% 90kg

Front Squat 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Low Ls

WOD:
5x2 Bar Pullover
5x20 sec. Low L-Sit
3x10 Horizontal Ring Rows (false grip)

LPO 99

WOD:
Snatch-
3@75%, 3@80%, 3@85%, 2@90%, 3@80%, 3@85%, 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg

Clean and Jerk-
2-2@75%, 2-2@80%, 2-2@85%, 1-2@90%, 1-2@80%, 1-2@85%, 1-2@90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg

Clean Pulls 4x4 @135kg
Back Squat 5x4 @110kg

Slow It Down

WOD:
MWOD split and ABCs
5x5 Sotts Press @20kg
10x 1 Bar Muscle-Up- 1 Slow as possible Negative Muscle-Ups

LPO 98

WOD:

Power Snatch- 3 @75%, 2@80%, 2@85%, 1@90%, 3@75%, 2@80%, 2@85%, 1 @90%
60kg-65kg-70kg-75kg-60kg-65kg-70kg-75kg

Power Clean and Power Jerk- 2-2 @75%, 2-2@80%, 2-2@85%, 1-2@90%, 2-2@80%, 2-2@85%, 1-2@90%
90kg-95kg-100kg-105kg-95kg-100kg-105kg

Snatch High Pull- 4x4 @100% 90kg

Front Squat- 4@80%, 3@85%, 2@90%, 4@80%, 4@80%
100kg-110kg-120kg-100kg-100kg

Deadlift- 4-3-4-3
140kg-150kg-140kg-150kg

3x 10 GHD Sit-Ups@20lbs- 10 Hanging Knee Raises (not superset but alternating)

Rain Out

WOD:
5x5 Skin the Cats on Rings
3x20 sec. Low L-Sit hold
Rained out.....got home then
5x60 sec. Bridge-Up hold