WOD

3 Man Team: 90 Toe-2-Bar 75 DB Power Clean (50’s, 35’s) 60 DB Push-Jerk (50’s, 35’s) 45 Bar Muscle-Ups 30 100m Shuttle Sprints

Bench 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 2RFT 50 Abmat Sit-Ups 50 Overhead Squats (75, 55) 50 Double Unders 50 Push-Ups

For Time: 1600m Buddy Run 120 DB Snatch (50, 35) (every 20) 100 Pistols (every 20) 120 Pull-Ups (every 10) 100 Calorie Row (every 10)

“JT” 21-15-9 Handstand Push-Ups Ring Dips Push-Ups “Big Pipes Friday” – 3×21’s (shoulder width, close grip, wide grip) – 3×20 DB Forearm Curls

3RFT: (20 Minute Cap) 800m Run 21 GHD Sit-Ups HSPU Class *Prep for “JT”

Deadlift (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 AMRAP 12: 12 Front Squat (135, 95) 9 Jerk (135, 95) 6 Overhead Lunge (135, 95) Every 2 Min: (UNBROKEN) 3 Toe-2-Bar 2 C2B

For Time: (30 Minute Cap) 1-2-3-4-5 Rounds of “The Chief” 10-20-30-40-50 Abmat Sit-Ups ***1 Round of “The Chief” is: 3 Power Clean (135, 95) 6 Push-Up 9 Air Squat

Back 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 5RFT: (20 Minute Cap) 15 Pull-Ups 400m Run 12 Overhead Squats (95, 65)

For Time: 5000m Row 500 Double Unders 600m Buddy Run 600m Tandem Litter Carry (155, 100) 40 Squat Clean Thruster (155, 100) 40 Ring Muscle-Ups

“Badger” 3RFT 30 Squat Clean (95, 65) 30 Pull-Up 800m Run