WOD

Back Squat 6×3 AMRAP 12 15 Double Under 12 Single Arm DB Push-Press 9 Burpee Over DB

AMRAP 10 50 Bar-Facing-Burpee 30 Thruster (95, 65) Max Reps Pull-Ups Bench Press 6×4

For Time: 600m Run (Buy-In) 5 Rounds DB Norton Complex 600m Run (Cash-Out) Deadlift 6×4 80%

“Amanda” 9-7-5 Ring Muscle-Up Squat Snatch 135/95 Shoulder Press 6×4

Back Squat 6×4 (80% 1RM) 21-18-15-12-9-6-3: Lateral Box Jump Over (24, 20) Wall-Ball Shots (20, 14)

0:00-20:00 Partner “Nate” (I go, you go) 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 KB Swings (70, 53) 20:00-Completion: 30 Deadlifts 20 Hang Clean 10 Jerk Men: 225 Women: 155

Front Squat 6×5 “Helen” 3RFT 400m Run 21 KB Swings (53, 35) 12 Pull-Ups

AMRAP 15 Isabel (Buy-In) 10-20-30-40-50-etc: Abmat Wall-Ball Bench Press(6×5)

Deadlift 6×5 40-50-60-65-70-75% 1RM Then 3RFT: 50 Walking Lunge 7 S2O 155/100 10 Strict Pull-Up *if you have a weight vest or body armor, wear it.

AMRAP 25 200m-400m-600m-etc Run 15 Burpee 100 Double Under Shoulder Press 6×5