WOD

Shoulder press 5-5-5-5-5 Then: 15 minute AMRAP of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders

Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each

For time: 50 jumping pull-ups run 200 meters 50 kettle bell swings, 35/18 run 200 meters 50 wall balls, 20/12 run 200 meters 50 back extensions run 200 meters 50 burpees run 200 meters

Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

For time: 155 lb squat clean and jerk, 30 reps

For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups

3 minute AMRAP of: 20 double-unders* 7 sumo deadlift high pull, 95/65 Rest 1 minute 3 minute AMRAP of: 20 double-unders* 8 front squats, 155/105 Rest 1 minute 20 double-unders* 9 push press, 135/85 If you cannot perform double-unders, substitute 20 single-unders but do not mark your workout as RX’d.

3 rounds for time: Run 800 meters Rest 2 minutes

3 rounds for time of: 200 meter farmer carry 70/53 750 meter row

“Linda” 10-9-8-7-6-5-4-3-2-1 of: Deadlift: 1 1/2 times body weight Bench press: body weight Clean: 3/4 body weight