WOD

For Time: Row 5000m

AMRAP 10 35 Double Unders 21 Abmat Sit-Ups EMOM 5 Slam Ball Front Squat 5×5

For Time: 50 Calorie Row 40 Pull-Up 30 Push-Press 20 Bar-Facing-Burpee 10 Power Snatch 20 Pistols 30 Knee-2-Elbow 40 Back Squats 50 Calorie Row 95/65

200m Team Run 90 Clean & Jerk (135, 95) 400m Team Run 60 Squat Snatch (135, 95) 800m Team Run 30 Curtis P Complex (135, 95)

10RFT 12 Box Jump Overs (24, 20) 9 Deadlift (115, 75) 6 Shoulder-2-Overhead (115, 75) For Completion: 100 DB Sit-Ups

Every 1:30, for 10 sets: 2 Hang Clean + 2 Jerk + 2 Deadlift AMRAP 7: 10 Power Snatch 75/55 1 BMU 10 Power Snatch 75/55 2 BMU 10-3, 10-4, 10-5, etc

For Time: 50-40-30-20-10 Wall-Ball Shots 20/14 200m-400m-600m-800m-1000m Run or Row

AMRAP 12: 400m Run (Buy-In) 15 Toe-2-Bar Handstand Walk, 25ft. 3 Ring Muscle-Ups For Completion: 30 GHD Sit-Ups 30 GHD Hip Extensions

150-125-100 Double Under 2-4-6 Norton Complex

a. 1RM Partner Cluster b. 2 Man Team: 60-40-20: DB Bench Press (50’s, 35’s) Knees-2-Elbows 30-40-50: Wall-Ball Shots (20, 14) Alternating Single Arm DB Clean & Jerk (50, 35)