WOD

2 Man TeamFor Time: 150 DB Snatch (50, 35) 20 Ring Muscle-Ups 100 DB Snatch (50, 35) 18 Ring Muscle-Ups 50 DB Snatch (50, 35) 16 Ring Muscle-Ups

“Holleyman” 30RFT: 5 Wall-Ball Shots (20, 14) 3 Handstand Push-UPS 1 Clean (225, 155)

For Time:800m Run 21 Hang Snatch (95, 65) 800m Run 18 Hang Snatch (135, 95) 800m Run 15 Hang Snatch (165, 105)

EMOM 16 (alt.)12 DB Thrusters (50’s, 35’s) Bag Drag, 50 ft. (2 Sleeves, 1 Sleeve) 12 Plate Step-UPS (45, 25) Over/Under Walks (53’s, 35’s) (400m Rest Walk) For Time: 30 Calorie Row 20 Shoulder-2-Overhead (185, 135) 10 Bar Muscle-Ups

“Tabata Something Else”(8 Sets each of :20 on, :10 off.) Pull-Up Push-Up Sit-Up Air Squat Score: Total Reps Completed Strength: (12 Minutes) Overhead Squat (build to a heavy triple from the rack)

AMRAP 105 Deadlift (275, 195) 10 Double KB OH Lunges (53’s, 35’s) 25 Double Unders (Rest 5 Minutes) For Time: 21 Med-Ball GHD Sit-Ups (20, 14) 15 Power Snatch (155, 100) 21 Med-Ball GHD Sit-Ups (20, 14)

“Operation Gothic Serpent Memorial WOD”Teams of 4 Completes For Time: 400m: (1 Med-Ball, 1 Sandbag (60, 30), 1 Sledge Hammer) 30 Synchronized Burpee 30 KB Pulls (53, 35) 800m Litter Carry (95’s, 65’s) 150 Sledge Hammer Strikes 1 Mile: (Mogadishu Mile) 1 Med-Ball, 1 Sandbag (60, 30), 1 Sledge Hammer *if you have a weighted

For Time:50 Bench Press (95, 65) 50 Calorie Row 35 Bench Press (135, 95) 50 Calorie Row 20 Bench Press (185, 135) 50 Calorie Row

For Time: 21-18-15-12-9-6-3 Wall-Ball Shots (20, 14) Sumo Deadlift High-Pull (95, 65) Toe-2-Bar

EMOM 15 (alternating) Deadlift-Hang Clean-Jerk 10-10-10 (95, 65) 8-8-8 (135, 95) 6-6-6 (185, 135) 4-4-4 (205, 145) 2-2-2 (225, 155) 21-15-9  C2B Pull-UPS Front Squat (185, 135)