WOD

EMOM 15 (alt) 2 Push-Jerk 2 Split-Jerk 1 Back-Rack Jerk For Time: 5-10-15-20-25 Wall-Ball Shots Hang Clean 95/65

EMOM 18 (alt) 2 Squat Snatch 2 Hang Power Snatch 2 Power Snatch For Time: 30-20-10 Back Squat 95/65 200m Run Toe-2-Bar

0:00-12:00: AMRAP (alt) 9 DB Deadlift 6 DB Hang Clean 3 DB Jerk Men: 50’s Women: 35’s 12:01-Completion: 200m DB Lunge (Swap as needed)

21-18-15-12: Cal Row GHDSU Front Squat 115/75

For Time: 600m Run 3RFT 50 ft HSW 10 Hang Clean 155/100 3 Ring Muscle-Up 600m Run

3RFT: 21 Pull-Up 400m Run 15 S2O 115/75 200m Run 9 SHSPU

0:00-4:00 2 Rounds: 10 Hang Snatch (95, 65) 10 Front Squat (95, 65) 4:01-8:00 2 Rounds: 10 Hang Snatch (115, 75) 10 Front Squat (115, 75) 8:01-12:00 2 Rounds: 10 Hang Snatch (135, 95) 10 Front Squat (135, 95) 12:01-16:00 2 Rounds: 10 Hang Snatch (155, 100) 10 Front Squat (155, 100) For Completion: 100

“Filthy 50” For Time: 50 Box Jump (24, 20) 50 Jumping Pull-Up 50 KB Swings (35) 50 Walking Lunge 50 Knees-2-Elbow 50 Push-Press (45, 35) 50 Back Extensions 50 Wall-Ball Shots (20, 14) 50 Burpee 50 Double Under

Meeting at 2.6 Loop Parking Lot at 9am!

2 Man Team: 20 Bar Muscle-Up 40 Cal Row (each) 60 Snatch 115/75 40 Cal Row (each) 20 Ring Muscle-Up