| A. Work up to WOD Deadlift Weight |
| B. “Diane”: 21-15-9 |
| Deadlift (225/155) |
| HSPU |
| *Mandadory Score Day – BENCHMARK (weight/time/mod’s) |
| rest as needed, then NFT: |
| C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups |
| 10 – 10 – 10 – 10 – 10 Strict Bent over Row |
| 0:00-5:00 – 25 Cal Row (20 Women), then 40 Medball Clean (20/14) |
| 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row |
| 10:00-15:00 – 25 Cal Row (20 W), then 40 Ring Dips |
| 15:00-20:00 – Split class in 1/2 and don’t let the sleds stop for 5:00 |
| A. Oly: 5 Sets – 3 Position P Snatch (High/above knee/floor) |
| B. 10:00 AMRAP |
| 8 P. Snatch (95/65) |
| 12 Box Overs (24/20) |
| C. 50 U.B. K2E (from Ground-no feet touch) |
| A. 21:00 EMOM |
| #1 – 10 Back Squat (155/105-from rack) |
| #2 – 10 Manmakers (Push-Rt pull-lt pull=1) |
| #3 – Assult Bike 12/9 Calories |
| B. Mandatory Cooldown: 800 Easy Row |
| A. MU skills, then transitions for 5:00 |
| *if people have MU, try to complete max reps or 30 in 5:00 |
| B. Tabata Mash-up – |
| #1: DB Snatch – Right Arm |
| #2: Ring Dip |
| #3: DB Snatch – Left Arm |
| #4: Ab Mat Sit-up |
| *athletes will Rotate each :20 interval (1, 2, 3, 4, 1, 2, 3, 4…etc) |
| A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) |
| B. 5 Rounds on the 4:00 (rest in time remaining) |
| 20 KB Russian Swings (unbroken/HAP) |
| 3 Wall Walk |
| 500 Meter Row (lower by 100 if no finish previous rd) |
| *20M shuttle run after WOD for any no finish OT4 |
| A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) |
| B. 5 Rounds for time: |
| 10 Front Squat (115/75) |
| 10 Burpee over Bar |
| C. 3 Rounds – NFT |
| :30 “L” Sit + 10 “V”-Up + 10 Hollow Rock |
| Open WOD 12.3 – 18:00 AMRAP |
| 15 Box Jump (24/20 – or step up) |
| 12 P. Press (115/75) |
| 9 T2B |
