| A. Strength – Strict Press 5 – 5 – 5 |
| B1. For time: |
| 40 Calorie Row |
| 40 Burpee over Erg |
| Immediately after finish: |
| B2. 6:00 to establish Max S.T.O.H. (rack/blocks) |
| C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 Rounds |
| (start back clock and let them do it on their own) |
| A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) |
| B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) |
| C. 3 Rounds: |
| 10 DB Hammer Curl (each arm) |
| 10 Manmakers (Pull-Pull-push up) |
| D. Strict T2B 5 – 5 – 5 – 5 – 5 |
| A. Work Up to Heavy Hang Power Clean |
| B. Death by: Hang Power Clean (135/95) & Box Jump (24/20) |
| *when can’t complete on minute, divide last attempted round |
| in 1/2 and continue on minute until 15:00 |
| C. 3 Rounds NFT: |
| 30 Superman |
| 10 Sandbag or Slamball (40/25) Get-ups |
| A. Strength – Find heavy DL for day |
| B. Masters WOD #1 – 20:00 CAP |
| 8 Deadlift (365/255, roughly 80% of 1 RM) |
| 40 GHD (50 ab mat) |
| 80 Double Unders |
| 4 Rope Climb (25 Ring Row) |
| 80 WallBall (20/14) |
| 4 Rope Climb (25 Ring Row) |
| 80 Double Unders |
| 40 GHD (50 ab mat) |
| 8 Deadlift (365/255, roughly 80% of 1 RM) |
| C. Mobilize |
| Saturday |
| 35:00 Cap – Partner WOD – complete in any order |
| A. 800 Meter Partner Run (hold Killer Rope) |
| 1:00 REST |
| B. 60 Calorie Row (partner hold DL 225/155, alt as needed) |
| 1:00 REST |
| C. 80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) |
| 1:00 REST |
| D. 80 KB Swings (partner hold handstand, alt as needed) |
| 1:00 REST |
| E. 40 Ring Dips (partner drive bus) |
| 1:00 REST |
| F. 12 Tire Flips (alt), every 4 each do 4 Over and back on tire |
| 1:00 REST |
| G. 200 Meter Buddy Carry Each |
| 1:00 REST |
| A. Front Squat 5-5-5 (increasing) |
| B. 4:00 Amrap |
| 10 Front Squat (95/65) |
| 10 Burpees |
| 2:00 REST |
| 4:00 AMRAP |
| 10 Burpees |
| 10 DB Snatch (70/50+/1) |
| ***50 burpee penalty for dropping DB after wod*** |
| 2:00 REST |
| 4:00 AMRAP |
| 10 DB Snatch |
| 10 Front Squats |
| C. 50 Wipers (r+l=1) NFT |
| A. Bench Press 10 – 10 – 10 (increasing) |
| B. 8 Rounds for Time |
| 200 Meter Run |
| 10 Box Jumps (24/20) |
| 10 T2B |
| A. 6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) |
| B. “DT” |
| Five rounds for time of: |
| 155/105 pound Deadlift, 12 reps |
| 155/105 pound Hang power clean, 9 reps |
| 155/105 pound Push jerk, 6 reps |
| C. 600 Meter Easy Row |
