WOD

3 Rounds:AMRAP 3: 1 Bear Complex (135, 95) 1 Burpee-Over-Bar 1-2, 1-3, 1-4, 1-5 etc.  *Rest 1 Minute between each AMRAP Strength: Bench Press (6×5) (85%)

For Time:10-20-30-40-50 Ground-2-Overhead (75, 55) 25-20-15-10-5 Pull-Up Skill: (For Completion) 100 DB Sit-Ups (athlete picks weight)

For Time:100 Calorie Row 200m Walking Lunge 300 Second Plank Hold (5 Minutes) Strength: Turkish Get-Up (10×1)

Partner WOD 0:00-10:005RM Bench Press  *each partner must lift weight on the bar before more weight is added* 10:01-Completion 10-20-30 Strict Pull-Up Strict HSPU 50-40-30 GHD Sit-Ups Synchronized Burpee

For Time:50-40-30-20-10 Wall-Ball Shots (20, 14) 25-20-15-10-5 Toe-2-Bar

0:00-10:00AMRAP 15 DB Snatch (50, 35) 12 Box Jump Over (24, 20) 15 Single Arm DB OHS (50, 35) 10:01-12:00 Rest/Transition 12:01-Completion: 2K Row

For Time:100-80-60-40-20 Double Under 5-10-15-20-25 Power Clean (135, 95) Skill: (For Completion) 35 GHD Sit-Ups 35 GHD Hip Extensions 

Deadlift (6×5)Building up to 85%1RM  40%-50%-60%-65%-75%-85% AMRAP 12: 400m Sandbag Run (BUY-IN) (Men: 2 Sleeves, Women: 1 Sleeve) 20 Calorie Row 20 KB Swings (53, 35) *score: Rounds + Reps, sandbag run not included

2 Man Team200m Barbell Litter Carry (95’s, 65’s) 12 Rounds: (6 each) “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats 400m Barbell Litter Carry (115’s, 75’s) 10 Rounds: (5 each) 5 Strict HSPU 10 Pistols (5 each leg) 15 DB Snatch (50, 35) 600m Barbell Litter Carry (135’s, 95’s) 8 Rounds: (4 each) 5 Burpee

For Time: 1200m Run 21-15-9: Hang Clean Overhead Squat (135, 95)