WOD

Every 1:15 x 7: 1 Snatch Balance + 2 OHS Dumbbell “Nancy” 5RFT 400m Run 15 Single-Arm DB OHS 50/35

AMRAP 20 50 Synchronized Air Squats. 5 Ring Muscle-Ups (each). 10 Calorie Row (each). 50 Double Under (each).

Teams of 3: 600m Team Run 60 Squat Snatch (95, 65) (every 10) 90 Bar-Facing-Burpee (every 10) 600m Team Run 60 Squat Snatch (115, 75) (every 10) 90 Bar-Facing-Burpee (every 10) 600m Team Run 60 Squat Snatch (135, 95) (every 10) 90 Bar-Facing-Burpee (every 10)

Every 1:30 x 7: 1 Power Clean + 1 Squat Clean + 1 Front Squat For Time: 7 Power Clean 11 Ring Muscle-Up 50 GHDSU 11 Ring Muscle-Up 7 Power Clean Men: 185 Women: 135

EMOM 21: (alt) 1 Round of “Mary 10/7 Calorie Row 15 OHS 95/65

Every 1:15 x 5: 2 Push-Jerks + 1 Split Jerk Back Squat 45% x 6 60% x 5 75% x 4 For Time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Lateral Box Jump Overs (24, 20) EMOM 3 Slam Ball (20, 12)

3-3-3-3-3 Weighted Pull-Up 0:00-10:00 21-18-15-12 DB Bench Press (50’s, 35’s) Toe-2-Bar 10:01-20:00 21-18-15-12 Wall-Ball Shot 200m Run

Every 1:30 x 7: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Via CompTrain: “Death Race” 5RFT 15 Calorie Bike 10 Burpee

3 Man Team: 30/30/30-20/20/20-10/10/10 Back Squat (95, 65) 10/10/10-20/20/20-30/30/30 Lateral Burpee-Over-Bar 30/30/30-20/20/20-10/10/10 Push-Press (95, 65) 10/10/10-20/20/20-30/30/30 Calorie Bike

For Time: 600m Run 2 Rounds Strict Cindy 21 DB Clean & Jerk 3 Rounds Strict Cindy 15 DB Clean & Jerk 4 Rounds Strict Cindy 9 DB Clean & Jerk 600m Run