WOD

Front Squat 45% x 6 65% x 5 75% x 4 80% x 3 For Time: 5000m Row

5RFT 400m Run 10 SDHP 95/65 10 Back Rack Rear Lunge 95/65 For Completion: 30 GHDSU 30 GHD Hip Extension

Every 1:30 x 7: 1 Snatch Balance + 2 Overhead Squat AMRAP 10: 60 Bar-Facing-Burpee 30 Overhead Squat 120/85 10 Ring Muscle-Up

For Time: 10-20-30-40-50 DB Snatch 50 Double Unders Skill: Accumulate 3 Total Minutes in an L-Sit

2 Man Team: (I go, you go) 10 Rounds: (5 each) 12 HSPU 9 Deadlift (average body weight of team) 6 Bar-Facing-Burpee 8 Rounds: (4 each) 15 Wall-Ball Shots (20,14) 10 Jerk (3⁄4 average body weight on bar) 5 C2B Pull-Ups 6 Rounds: (3 each) 25 Front Squat (1⁄2 average body weight) 200m Run

Every 1:30 x 7: 2 Power Clean + 1 Squat Clean AMRAP 16: 1200m Run (Buy-In) 12 Hang Clean 135/95 24 Air Squats 36 Russian KB Swings 53/35

5RFT 400m Run 15 Thruster 95/65 3×10 Weighted Hip Extension

Every 1:15 x 7: 2 Push-Jerk + 1 Split Jerk Back Squat (45% x 6, 60% x 5, 75% x 4) AMRAP 10: 30/20 Calorie Bike 20 Burpee Box Jump Over 10 Ring Muscle-Up

AMRAP 12: 15 Wall-Ball Shots 10 DB Hang Snatch 50/35 5 C2B Pull-Ups Rest 2 Minutes 100-70-40 Double Under 40-30-20 GHDSU

Every 1:30 x 7: 2 Power Snatch + 1 Squat Snatch “Jerry” For Time: Run 1 Mile Row 2000m Run 1 Mile