WOD

Death By: Jumping Pull-Up 4RFT: 50 Air Squat 40 Abmat 30 DB Snatch 50/35

5RFT 5 Deadlift 225/155 10 Burpee-Over-Bar 15 Knee-2-Elbow Cardio: 6x250m Row (1:1)

AMRAP 9: 12 Calorie Row 9 GHDSU 6 SHSPU Then “Flight Simulator”

“Griff” For Time: 800m Run 400m Run Backwards 800m Run 400m Run Backwards Skill: Handstand Walk Progressions

AMRAP 9: 12 Double Unders 9 Burpee-2-Bar 6 KB Swings 70/53. 9:01-10:00 Rest/Recover 10:01-Failure Death By OHS 95/65

EMOM 12: (alt) 10 GHD Russian Twists 12 Hollow Rocks 10 Shoulder Touches 12 Walking Planks 2RFT 30 Cal Row 20 T2B 10 C&J 155/100

15 Minutes: (I go, you go) 3-6-9-12-15-18-21 Box Jump Over Ring Push-Ups Conga Line: Power Clean 95/65

AMRAP 20: 800m Run (Buy-In) 30 Wall-Ball Shots (20, 14) 20 DB Snatch (50, 35) 10 Burpee-Over-Dumbbell

3RFT 800m Row 21 GHD Sit-Ups Bench Press 5×5

2 Man Team a. AMRAP 9: (I go, you go) 20 Double Under 20 KB Swings (53, 35) b. AMRAP 9: (I go, you go) 20 Wall-Ball Shots (20, 14) 10 DB Clean & Jerk (50’s, 35’s) c. AMRAP 9: (I go, you go) 12 Calorie Row 3 Ring Muscle-Ups *rest 2 minute between each