WOD

7RFT250m Row 10 GHD Sit-Ups Strength: Bench Press (6×5) 40% x 5 50% x 5 60% x 5 65% x 5 75% x 5 85% x 5

AMRAP 1235 Double Unders 15 Burpee Box Jump Overs (24, 20) Rest 3 Minutes Death By Thruster (95, 65) *adding one rep every minute until set cannot be completed within a minute

Meeting at Deibert Park at 9:00am!

2 Man Team (M/M) (W/W) AMRAP 7 (alternating rounds) 1 Deadlift (185, 135) 2 Burpee-Over-Bar 3 Split Jerk (185, 135) Rest 1 Minute  AMRAP 7 (alternating rounds) 4 Strict HSPU 5 Goblet Lunges (5 per leg) 6 KB Swings (70, 53) Rest 1 Minute  AMRAP 7 (alternating rounds) 7 Toe-2-Bar 8 Push-Ups 9 Air Squats

2 Man Team:600m Buddy Run 50-40-30 Squat Clean (135, 95) Ring Dip 10-20-30 Strict Pull-Up Push-Press (135, 95) 600m Buddy Run

Teams of 3 7 Rounds:2 Minute Window:  4 TNG Hang Snatch *each partner must do weight on the bar before more weight is added For Time: 150 G2O (75, 55) 200 WBS (20, 14) 150 GHD Sit-Ups 200 Box Jump Overs (24, 20)

0:00-10:00AMRAP (alt. rds.) 30 Double Unders 15 Single Arm DB Thruster (50, 35) 10:00-12:00 Rest/Transition 12:01-22:00 AMRAP (alt. rds.) 15 Calorie Row 8 HR Push-Ups

(2 Man Team/2 Women Team) For Time: 400m Buddy Run 5-10-15-20-25 Tandem Deadlift (315, 225) Synchronized Burpee 400m Buddy Run 10-20-30-40-50 Passing MB Abmat Sit-Ups (20, 14) Synchronized Plate OH Lunge (35, 15)

Every 2 Minutes, perform an unbroken set of:10-9-8-7-6-5-4-3-2-1 Evens: Clean & Jerk  Odds: Snatch *start small and end heavy. *weights are decided between teammates  Then For Time: 50 Ring Muscle-Up 400m Farmer Carry (45’s, 25’s) 30 Bar Muscle-Up 200m Farmer Carry (45’s, 25’s)

EMOM 12: (Alternating) 10 Barbell Bent Over Rows (95, 65) 10 Pistols (5 each leg) 10 Upright Row (95, 65) 10 Strict HSPU Then For Time: 1-10 Knees-2-Elbows KB Swings (70, 53)