WOD

3RM Push press “AMANDA” 9-7-5 Snatch 135/95 Muscle Up

“Jackie got Drunk” Teams of 2 for time 50-40-30-20-10 Calorie row 40-30-20-10-5 thrusters empty bar 30-20-10-5 pull ups Each partner will alternate rounds. Example. One will row 50 cals, while other waits. then the other will row 40 cals while partner rest. etc.. Once teams complete rowing they move on to thrusters. One partner will

Deadlift 5@60% 3@65% 2@70% 1@75% 85% AMAP Work up to a 3 rep heavy clean

“Rope a dope” 10 HSPU 2 rope climbs 20 alternating pistols 2 rope climbs 30 push ups 2 rope climbs 40 situps 2 rope climbs 50 kbs 53/35 2 rope climbs 40 situps 2 rope climbs 30 pushups 2 rope climbs 20 alternating pistols 2 rope climbs 10 HSPU

Bench press 5-@60% 3-@65% 2-@70% 1-@75% AMAP @85% 15 Min AMRAP 10 hang cleans 155/105 200m run 30 double unders

“Kelly” 5RFT 400m run 30 wallballs 20/14 30 boxjumps 24/20

We will be running a class at 8am and 10am “Severin” 50 strict pull ups 100 hand release pull ups 5K run for time

Snatch Complex “Snake Bite” 21-15-9 Snatches C2B

Find 3rm Overhead Squat Deadlifts 50% x10 60% x8 70% x5 75% AMAP

For time 60 calorie row 50 TTB 40 WB 20/14 30 SQUAT cleans 135/95 20 ring dips 10 HSPU