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.

14 Minute AMRAP of: Max Effort KB Swings 53/35 When you drop the KB, run 200m Cash-out: 2 Min total time handstand hold (cash out not part of time)

16 Minute EMOM of:  Min 1 – 15 Box Jumps 24/20 Min 2 – 12 Deadlifts 185/130 Min 3 – 9 Burpees Min 4 – 6 Power Cleans 185/130 1 barbell per athlete.

Deadlift Ladder You will find out the weights tomorrow. Have fun!

For time: 40 Dumbbell Snatches 50/35 4, 25′ Shuttle Sprints 30 Dumbbell Snatches 50/35 6 25′ Shuttle Sprints 20 Dumbbell Snatches 50/35 8 25′ Shuttle Sprints 10 Dumbbell Snatches 50/35 10 25′ Shuttle Sprints

For time: 1000m Row 50 Thrusters 45/35 30 Pull-Ups

15 Minute EMOM of: Min 1 – 200/150m Row Min 2 – 15/12 Cal. Assault Bike Min 3 – 60 Double Unders

10 Rounds for time of: Suicide sprints 30 sec. rest between sprints

15 Minute AMRAP of: 15/12 Cal Assault Bike or 18/14 Cal Row 5 Bar Complex’s: Burpee to Bar –Toes to Bar- Pullup

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