WOD

Deadlift 5×5 (155,100) “Kelly” 5RFT 400m Run 30 Box Jump (24, 20) 30 Wall-Ball Shots (20, 14)

De-Load Week: Back Squat 5×5 (135, 95) Shoulder Press 5×5 (75, 55) AMRAP 15: 1000m Row (Buy-In) 50 Abmat Sit-Ups 40 Walking Lunge 30 Power Clean 95/65 20 Push-Jerk 95/65 10 Bar-Facing-Burpee

“Murph” For Time: Run 1 Mile 100 Pull-Up 200 Push-Up 300 Air Squat Run 1 Mile If you have a 20lbs weight vest or body armor, wear it.

Front Squat 6×2 For Time: 400m Farmer Carry 600m Sandbag Carry 800m Med-Ball Run 1000m Row

Partner WOD 50-40-30 Toe-2-Bar Ring Dip 20-40-60 GHDSU 400m Buddy Run Shoulder Press 6×2

Deadlift 6×2 For Time: 1-5 RMU 2-10 Hang Clean 155/100 30 Double Under between each set

“Fight Gone Bad” 3 Rounds: 1:00 WBS 1:00 SDHP 75/55 1:00 Push-Press 75/55 1:00 Calorie Row 1:00 Rest Shoulder Press 6×2

Back Squat 6×2 AMRAP 20: 600m Run 15 Burpee 30 Air Squat If you have a 20lbs weight vest or body armor, wear it.

Individual WOD 0:00-10:00 “Jackie” 1000m Row 50 Thruster (45, 35) 30 Pull-Up 10:00-20:00 750m Row 30 Thruster (95, 65) 20 Strict Pull-Up 20:00-30:00 500m Row 20 Thruster (135, 95) 10 Bar Muscle-Up

Front Squat 6×3 For Time: Loop XL 12-9-6-3: DB Clean DB Jerk HR Push-Up