WOD

A. Deadlift 3 – 3 – 3 – 3 – 3 (increasing, reset after each rep)

B. For Time:

20/15 Cal Row

1 Round “DT” – 12 DL (155/105) + 9 HPC + 6 P. Jerk

20/15 Cal Row

2 Rounds “DT”

20/15 Cal Row

3 Round “DT”

20/15 Cal Row

A. Squat of Choice: 5 – 5 – 5

B. In 14:00, Complete:

21 – 15 – 9 Back Squat (115/75, from ground) & Pull-ups

15 – 9 – 6 Front Squat (115/75) & C2B Pull-up

9 – 6 – 3 OHS (115/75) & Muscle Ups (rings or bar)

*in any time remaining, max: Bar Facing Burpees

C. Mobilize

A. OT5:00 for 25:00

400 Meter Run

1 Rope Climb

10 Strict HSPU (Mod: kip)

1 Rope Climb

30 Double Unders

B. HSW Practice or 5 x 10 Meters if you have HSW

*rest as needed between attempts

6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips

2:00 REST

6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate)

2:00 REST

6:00 AMRAP: 20 Lunge Steps & :30 “L” Sit

2:00 REST

6:00 – 1:00 Plank up/downs+:30 RT Plank+:30 LT Plank x 2

(plank up/down= move from high to elbows & back, etc)

10:00 Row for Calories

10:00 AB for Calories

10:00 TGU

10:00 Run (around box or outside)

*at start and every 2:00 complete 5 Burpees for 40:00

A. Power Snatch 3 – 3 – 3 – 3 – 3 (building)

B. 5 Rounds for time

12 P. Snatch (75/55)

8 Box Jump (30/24)

4 Ring Muscle Ups

C. Foam Roll 4-5:00

A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max)

B. For time:

400 Run

40 Goblet Squats (24/16 kg)

400 Run

40 T2B

400 Run

40 Pistols (alternating)

A. Work SDLHP progressions, then work to a heavy SDLHP

B. 10:00 AMRAP

5 Strict HSPU

7 SDLHP (95/65)

40 Double Unders

C. 3 x 25 Meter Seal Walk (nft)

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