WOD

“11.5” AMRAP 20 5 Power Clean (145, 100) 10 Toe-2-Bar 15 Wall-Ball Shots (20, 14)

EMOM 12 (alternating) 40 Unbroken Double Unders 10 Burpee-2-Bar (12.1 Standard) 10 Calorie Row (Rest 5 Minutes) 12 Minutes: (Ability Group Practice) Overhead Squat (from Rack) A Group: 5×3 (70% 1RM) B Group: 6×4 Pause w/ empty B.B. C Group: PVC Squat Therapy 5×5

AMRAP 15 5 C2B Pull-Ups. 10 Single-Arm DB Push-Press 50/35. 15 Walking Lunges. Every 3 Minutes: 3 Cluster 135/95.

“Randy” For Time: 75 Snatches (75, 55) For Completion: 100 DB Sit-Ups

4RFT 12 Deadlift (185, 135) 400m Run 10 Box Jump Over (24, 20)

1RM Press (15 Minutes) AMRAP 16: 50 Calorie Row 40 HSPU 30 C2B 40 Power Clean 155/100. 50 Wall-Ball Shots (20, 14)

1RM Bench Press (15 Minutes) AMRAP 15 100 Double Unders 10 Burpee Bar Muscle-Ups

EMOM 15 (alternating) 10 Calorie Row 10 DB Thrusters (50’s, 35’s) 10 GHD Sit-Ups Kipping Pull-Up Class

1RM Deadlift (15 Minutes) AMRAP 10 20 Deadlift (135, 95) 20 Wall-Ball Shots (20, 14)

For Time: 5-10-15-20-25 Hang Clean (95, 65) Overhead Squat (95, 65) EMOM 5 Toe-2-Bar