El, looking to the future

Who can guess where the workout names came from?

Monday
A1. Back Squat
10-10-10@65-70%

A2. Choose One:
A1. Muscle-Up: AMRAP :90 sec, rest :60 sec, AMRAP :60 sec, rest :30 sec, AMRAP :30 sec
A2. 3 Sets: 6 Elevated Ring Rows, 3-5 Ring Dips or Stationary Dips, 3-5 Transitions
A3. 3 Sets: 8 Ring Rows, 8 Push-Ups, Top of the dip hold, :30 sec

B. “The No-Face Zombie Chase Case”
AMRAP 10
10 ALT DB Thrusters@45/30< holding two DBs
10 Toes to Bar, leg raises or sit-Ups

C. Extra
Powell Raises – 10-10-10
L-Sit – Tabata or Reverse Tabata

Tuesday
A. Choose One:
HSPU – Max Strict + Kipping x 3; rest 2 min between efforts
Box HSPU + Kipping – 5+5 x 5; rest 2 min between efforts
Box HSPU – 5 x 5; rest 2 min between efforts
Z-Press – 5-7 x 5

B. “Mamba Wamba and the Voodoo Hoodoo”
3 Rounds
15 Power Snatch@95/65
15 Burpee Box Jumps@24/20
75 Dubs or 150 Singles

If you are new to Snatching you will do 20 DB Snatches per round

Extra
Overhead Hold – :30 sec x 4, increase load each set, refer to last week
DB Rows – 8-10 x 4

Wednesday
A. Front Squat – 3RM, -10% x Max Effort

B.”Vampire Bats and Scaredy Cats”
AMRAP 15
5 Power Cleans@70%
10 ALT Pistols
15 Hollow Rocks

*Use a box for pistols if needed

C. Extra 
Halting Clean Deadlifts – 5 x 3 sets@90%, pause 2 sec below the knee on each rep
Pallof Press + Trunk Twist – 10 x 3 sets

Thursday
Team WOD #1
AMRAP 12
Athlete 1 – Row 250
Athlete 2 – Double KB Rack Hold@70/53
Athlete 3 – Rest

Team WOD #2
AMRAP 12
Athlete 1 – Bike 8-15 Cals
Athlete 2 – Double DB Overhead Hold@50/35
Athlete 3 – Rest

Friday
A. Deadlift – Heavy 5

B. “There’s a Demon Shark in the Foggy Dark”
AMRAP 13
5 HSPU
7 Chest to Bars
9 Goblet Squats

C. Extra
Jefferson curl – 8-10 x 3 sets
Bench Press – Heavy 5, -10% x max reps