WOD

Every 1:30, for 8 Sets: 3 TNG Squat Snatch Then “Fast” 50 Calorie Row 40 G20 (75, 55) 30 HSPU

“Elizabeth” 21-15-9 Clean 135/95 Ring Dip

5RFT 50 Double Under 15 OHS 95/65. For Completion: 100 DB Sit-Ups

Teams of 3: (30 Minute Cap) 100 Calorie Row 75 Strict HSPU 60 Squat Snatch (135, 95) 45 Bar Muscle-Ups

EMOM 18 (alternating) 5 Ring Muscle-Ups 10 Power Snatch 75/55 15 Box Jump Overs 24/20. For Completion: 35 GHD Sit-Ups 35 GHD Hip Extensions

For Time: 2000m Row 200 Double Unders 2 Mile Run

3RFT: 30 WBS 40 Abmat 50 Push-Up Bench Press 6×4 @80% 1RM

Every 1:30 for 7 Sets: 1 Power Snatch + 2 OHS + 1 Squat Snatch *adding weight each round if technique allows Then For Time: 21-15-9 Overhead Squat (95, 65) Clean & Jerk (95, 65)

For Time: (I go, you go) 21-18-15-12-9-6-3 Hang Clean (95, 65) 3-6-9-12-15-18-21 Ring Push-Up 600m Buddy Run 21-18-15-12-9-6-3 Front Squat (95, 65) 3-6-9-12-15-18-21 Knee-2-Elbow *complete all reps of each movement before advancing to the next movement. Then Max Reps Synchronized C&J (95, 65)

“13.2” AMRAP 10 5 Shoulder-2-Overhead (115, 75) 10 Deadlift (115, 75) 15 Box Jumps (24, 20)