WOD

For Time:1000m Row 100 Med-Ball Squats (20, 14) 10 Bar Muscle-Ups 500m Row 50 Med-Ball Lunges (20, 14) 5 Bar Muscle-Up 300m Row 30 Med-Ball GHD Sit-Ups (20, 14) 3 Bar Muscle-Up

a.AMRAP 10: 30 Double Unders 20 DB Push-Press (50, 35) (Rest 2 Minutes) b.  AMRAP 10: 10 Burpee-2-Plate (45, 25) 20 Ground-2-Overhead (45, 25)

For Time: (14 Minute Cap)3-6-9-12-15 Deadlift (225, 155) 20-18-16-14-12 Ring Dips Skill:  20-20-20 Barbell Sit-Ups 10-8-6 Strict HSPU

“Fight Gone Bad”3 Rounds: 1:00 Wall-Ball Shots (20, 14) 1:00 Sumo Deadlift High-Pull (75, 55) 1:00 Box Jumps (20) 1:00 Push-Press (75, 55) 1:00 Calorie Row 1:00 Rest

Teams of 3:150 Ground-2-Overhead (75, 55) 100 Calorie Row 50 Ring Muscle-Ups

“Cindy XXX” AMRAP 20 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats

For Time:400m Farmer Carry (2×53’s, 2×35’s) 600m Tire Drag (2×45, 2×25) 800m Sandbag Carry (2xSleeves, 1xSleeve) Front Squat (8×2) 60% x 2 65% x 2 70% x 2 75% x 2 80% x 2 85% x 2 90% x 2 90% x 2

For Time: 50 Double Unders 15 Clean & Jerk (115, 75) 200m Run 40 Double Unders 12 Clean & Jerk (115, 75) 400m Run 30 Double Unders 9 Clean & Jerk (115, 75) 600m Run

For Time:21-18-15-12: Handstand Push-Ups. GHD Sit-Ups. Back Squat (8×2) 60% x 2 65% x 2 70% x 2 75% x 2 80% x 2 85% x 2 90% x 2 90% x 2

“12.2” AMRAP 10 30 Snatch (75, 45) 30 Snatch (135, 75) 30 Snatch (165, 100) Max Reps Snatch (210, 120) Skill: HSPU Class