WOD

Bench Press (5×4 88%) 50% x 4 60% x 4 70% x 4 78% x 4 88% x 4 5RFT 20 Calorie Row 20 Ground-2-Overhead (75, 55)

Press (5×4 88%) 50% x 4 60% x 4 70% x 4 78% x 4 88% x 4 AMRAP 9 30 Double Under 20 DB Push-Press (50, 35) 10 Burpee 9:00-10:00 Rest/Recover 10:01-End of Song Bring Sally Up (PVC Overhead Squat)

Front Squat (5×4 88%) 50% x 4 60% x 4 70% x 4 78% x 4 88% x 4 12 Minutes: 21-15-9 Sandbag-2-Shoulder (2, 1) Slam Ball (20, 12) In remaining time: 3RM TnG Snatch

10RFT 12 Box Jumps (24, 20) 9 Hang Snatch (95, 65) 6 GHD Sit-Ups

Max Effort: (10 Minute Cap) Curtis P Complex (1 Squat Clean + 1 Front Rack Lunge R + 1 Front Rack Lunge L + 1 Jerk) 10:01-13:00 Rest/Recover 13:01-Completion 50 Calorie Row 100 Push-Ups 150 Air Squats

Back Squat Building to 88%1RM for final set of 4 Then 0:00-4:00 21 Thruster (95, 65) 21 Pull-Ups Max Reps Double Unders Score: Double Unders 4:01-5:00 Rest/Recover 5:01-Completion 400m Run 35 Wall-Ball Shots (20, 14) 200m Farmer Carry (70’s, 53’s) Score: Time

For Time: 10-20-30-40-50 DB Snatch (50, 35) 5-10-15-20-25 Toe-2-Bar

Deadlift (5×4) Building to 88% 1RM for final set of 4 Then For Time: (20 Minute Cap) 21-15-9 Hang Clean (115, 75) Handstand Push-Up 9-15-21 Shoulder-2-Overhead (115, 75) Burpee-Over-Bar *perform the 21-15-9 couplet and then go right into the 9-15-21 couplet

0:00-9:00AMRAP (alt. unbroken rounds) 9 Deadlift 7 Hang Clean 5 Jerk  (115, 75) 9:00-10:00 Rest 10:01-19:00 AMRAP (alt. unbroken Round) 15 Double Unders 5 Pull-Up 3 Chest-2-Bar Pull-Up 1 Bar Muscle-Up 19:01-20:00 Rest 20:01-30:00 5RM Thruster  *each partner must do weight on bar before more weight is added.

5RFT 25 Front Squats (75, 55) 400m Run 25 Abmat Sit-Ups