WOD

1. Back squats 3×5 75% across 2.6 Min AMRAP 9 thrusters 95/65 30 double unders 2 min rest THEN EMOMx5 10 push ups 10 KBS 53/35

FOR TIME Run 800 Row 1000 25 ring dips 25 TTB Run 400 Row 500 25 ring dips 25 TTB

1. Hang power snatch 5 @50% 3@60% 1@70% 1@70% 2. 8 Min AMRAP 3 pullups 3 wall balls 20/14 3 box jumps 24/20 6 pullups 6 wall balls 6 box jumps 9….. 12… ETC…. 3. Tabata Plank holds

1.Hang power snatch 5 50% 3 @ 60 3 @60 1 @ 70 1@ 70 2.8min amrap 3 pull ups 3 wall ball 20/14 3 box jumps 20/24 6 pull ups 6 wall ball 6 box jumps 9 9 9 Etc… 3. Tabata plank holds

15 min MRAP 10TTB 16 Overhead walking lunges 115/75 40 double unders

5 RFT 6 squats cleans 135/95 12 lateral burpees over the bar

1. 20 min AMRAP 400m run 3 rounds of cindy – 5 pullups, 10 pushups, 15 squats

1. Close grip bench press 4×4 heaviest possible 2. ” Short chubby jack” 12 min AMRAP 10 push presses 135/95 10 KB swings 70/53 10 Box jumps 30/24

“BREHM” For time 10 15 foot rope climbs 20 Back squats 225/155 30 HSPU 40 Calorie row