| A. 5 Rounds OT2:00 (WU to heavy Weight, then start) |
| 1 Clean Pull + 1 H.Squat Clean + 1 Squat Clean |
| B. For time: |
| 5-4-3-2-1-2-3-4-5 Squat Clean & Jerk (155/105) |
| *1 Rope Climb after each Set |
| C. Core (Coaches Choice) |
| A. Deadlift 5-5-3-3-1-1 |
| B. 15:00 AMRAP |
| 25 Cal Row |
| 25 Deadlift (185/125) |
| 25 Double Unders |
| 25 Ring Dip |
| C. Mobilize |
| Partner WOD |
| 200 WallBalls (20/14) |
| 150 Box Overs (24/20) |
| 100 T2B |
| *one partner runs 400, other works on reps |
| **try to split reps evenly |
| ***can complete in any order |
| In Groups of 3, one work/two rest: |
| 10:00 Row for Calories (rotate every 10/8) |
| 10:00 20 Meter Shuttle Runs (rotate after each run) |
| 10:00 AB for Calories (rotate every 8/6) |
| *2-3:00 transition between each interval |
| **this is sprint work for all attempts |
| A. Push Press 3 – 3 – 3 – 3 -3 |
| *after each set = 10 Ring Row |
| B. 10:00 AMRAP |
| 10 Push Press (75/55) |
| 15 Ab Mat Situp |
| 20 Weighted Lunge Steps (ea=1, 75/55) |
| C. 5:00 Cool Down (coaches choice) |
| A. Work up to heavy Front Squat |
| B. 3 Rounds for time: |
| 500 Meter Row |
| 20 Burpee |
| 15 Front Squat (135/95, from ground) |
| C. NFT – 8-10 Rope climb for technique |
| 25:00 AMRAP |
| 200 Meter Sandbag Run |
| 20 Push Up |
| 200 Meter Sprint |
| 20 Russian KB Swing (HAP) |
| A. OHS 5 – 3 – 3 – 1 – 1 – 1 |
| B. For time: |
| 10-9-8-7-6-5-4-3-2-1 |
| OHS (115/75) |
| C2B Pull-ups |
| C. NFT – 5 Rounds: 10 Hollow Rock +10 Superman + 10 Beat Swings |
