WOD

WOD Team “Cindy” (Team of 2) AMRAP 40 mins 5 Pull-ups 10 Push-ups 15 Air-Squats *Each partner must complete around

Work 1RM Barbell Strict Press (15 mins) WOD AMRAP 20 mins 4 Power Snatch 135/95# 8 Ring Dips 12 Box Jump Overs 24/20”

Work 1RM Back Squat (20 mins) WOD 15-12-9 Power Clean 135/95# C2B Cap: 15 mins Finisher/Core 2 Rounds Max Effort Plank hold on forearms Rest 2 mins

Work 2RM Hang Snatch (20 mins) WOD AMRAP 6 mins Climb the ladder 3 Bar Facing Burpees 3 STOH 155/105# 6 6 *add 3 reps each round Finisher/Core 3 rounds Max Effort T2B Rest 2 Mins

Work 1RM Deadlift (20 mins) WOD 3 Rounds 100 DU (200 Singles) 15 Squat Cleans 95/65# 18 Pull-ups Cap: 18 mins *Scale accordingly to finish in time cap

Work EMOM 10 8 Wallballs 20/14# + 4 Burpees over WB WOD “The Chief” 5 Rounds of AMRAP 3 mins 3 Power Cleans 135/95# 6 Push-ups 9 Air-Squats Rest 1 min between rounds

Work 8 sets 100m Sprint 100m Walk WOD “Diane” 21-15-9 Deadlifts 225/155# HSPU

Work 4 Sets A1) Seat DB Strict Press x8 A2) Medball Squat Cleans x15 20/14# WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups

WOD EMOM 20 mins 1- Max Cal AB 30 sec 2- Max Push-ups 30 sec 3- Max Cal Row 30 sec 4- Max Sit-ups 30 sec 5- Rest *Score is total reps Accessory 4 Sets 100’ Double KB OH walk

Work 4 Sets A1) RDL (Stiff leg deadlift) x10 A2) Single Arm Ring-Row x10-12 WOD “Jackie” 1000m Row 50 Thrusters 45/35# 30 Pull-ups