WOD

Cardio challenge Choose: 5k run or 10K row or 7 mile bike

15 minute AMRAP 10 power cleans 155/105 12 pull-ups 14 air squats

1. EOMOMx12 2 rope climbs + remaining minute max effort burpee 2. Rosa 5 RFT 10 HSPU 400m run  

“Scratch my Back, and I’ll Scratch Yours” Teams of 2 50 Box jump 24/20 50 Wall balls 20/14 50 KB swings 53/35 50 Plate oh lunge 45/25 50 Double unders 50 Push press 95/55 50 Burpee 400m buddy carry

EMOMx24 min 1: 3 TNG deadlift @75-80% of your 1 rm min 2: 6-8 pull-ups min 3: 8-10 cal bike  

“Flippin Good Time” 5 RFT 5 tire flips 50 M sled push Strength Work up to a Heavy snatch  

A. Double Grace 60 clean and jerks for time 135/95 B. 30-20-10 push-ups sit-ups or GHDSU

Strength  Front Squat Build to heavy 3 + 2×3@90% Conditioning  AMRAPx8 8 thrusters 95/65 8 TTB  

Teams of 2 2000m row 100 walking lunges 200m sled push 50 power snatches 95/63 50 TTB 200m sled push 100 wallballs 3000m bike

Strength Fitness Total 1 RM back squat 1 RM strict press 1 RM Deadlift One of the all time best! Time to re test where you are all at!