WOD

1RM Back Squat (15 Minutes) AMRAP 12 1000m Row (Buy-In) “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats

For Time: 2 Mile Buddy Run 150 Thrusters (95, 65)

Front Squat 3×2 @ 60% For Time: 15-12-9 Sumo Deadlift High-Pull (115, 75) Push-Press (115, 75) 200m Run Bring Sally Up: Walking Planks

Press 4×1 @ 70% Partner WOD 25 Minutes: (I go, you go) 21-18-15-12-9-6-3 (Buy-In) Calorie Row Ring Push-Up In remaining time: 2RM TNG Squat Snatch

Partner WOD 0:00-8:00 AMRAP (alternating rounds) “Norton Complex” 5 Deadlift 4 Hang Clean 3 Front Squat 2 Push-Jerk 1 Split Jerk (95, 65) 8:01-Completion 200m Buddy Run 30 C2B Pull-Ups (every 5) 400m Buddy Run 20 C2B Pull-Ups (every 5) 600m Buddy Run 10 C2B Pull-Ups (every 5)

Bench Press 4×1 @70% For Time: 10-20-30-40-50 Wall-Ball Shots (20, 14) 5-10-15-20-25 GHD Sit-Ups

10 Minutes: Back Squat 3×2 @ 60% 6RFT: 27 Double Under 21 Air Squat 15 Toe-2-Bar 9 Thruster (95, 65)

Partner WOD (I go, you go) 0:00-20:00 (5 Rounds Each) 12 Calorie Row 9 Hang Clean (115, 75) 6 Squat Snatch (115, 75) 20:00-Completion: 5 Rounds Each: (I go, you go) 200m Sprint 5 Burpee Pull-Ups

Press (4×3 90%) Warm-Up Sets: 55% x 3 60% x 3 65% x 3 70% x 3 Working Sets: 75% x 3 80% x 3 85% x 3 90% x 3 For Time: 400m Run 100ft. Overhead Lunge (45, 25) 35 KB Swings (53, 35) 200ft. Overhead Lunge (45, 25) 25 KB Swings (53, 35)

Front Squat (4×3 90%) Warm-Up Sets: 55% x 3 60% x 3 65% x 3 70% x 3 Working Sets: 75% x 3 80% x 3 85% x 3 90% x 3 “Jackie” For Time: 1000m Row 50 Thruster (45, 35) 30 Pull-Up