3 Rounds for time: 30 Pistols 15 Overhead Squat 155/110

For time: 50 Cal. Ass bike 100 Cal Row 200 Double Unders

5 Rounds for time: 75 Double Unders 15 Thrusters 95/65 20 minute cap.

For time: 21 Handstand Push-Ups 9 Toes to Bar 15 Strict Handstand Push-Ups 15 Toes to Bar 9 Deficit Handstand Push-Ups 4/2″ 21 Toes to Bar

15 Minute AMRAP of: 10 KB or DB Cleans 53’s or 50’s/35s 25’ KB or DB Front Rack Walking Lunges 50’s/35’s

Death by… 10m (32ft) Sprints, with some extra 😉

For time: 30/26 Cal Row 15 Burpees 30 Snatches 95/65 40/30 Cal Assault Bike 15 Burpees 20 Snatches 95/65 50 Double Unders 15 Burpees 10 Snatches 95/65 25 minute cap.

For Time: 20 Good Mornings 95/65 30 Shoulder press 95/65 40 Hip Extensions 20 Push Press 115/85 60 Supermans 10 Push Jerk 135/95

Partner WOD Complete the following together for time: 3 Mile Run (broken up between both partners) 3000 M Rower (broken up between both partners) 300 D/U ‘ s (broken up between both partners) 25 Min Cap. Start anywhere, but complete one movement before moving to another. Athletes can work at the same time, but only…

For time 21-18-15-12-9-6-3 of: Pull-Ups Jumping Lunges 13 Minute Cap.

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