| A. deadlift 5 – 3 – 1 |
| B. For time |
| 21 Deadlift(225/155)(athletes can keep one weight as mod) |
| 800 Run |
| 15 Deadlift (275/175) |
| 600 Run |
| 9 Deadlift (315/205) |
| 400 Run |
| C. NFT |
| 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) |
| *can breakup as needed |
| 5:00 AMRAP / 2:00 REST |
| #1 – 10 /7 cal assault bike & 1 Rope Climb |
| #2 – 7 Slam Balls & 7 Burpee |
| #3 – Max MU in 5:00 or (5 Ring Dip & 5 ring Row AMRAP ) |
| #4 – Bear crawl relay 5:00 (last, entire class) |
| A. Weighted Pull-ups 5×3 |
| B. For time |
| 1200 / 1000 row |
| 75 thrusters (75/55) |
| 50 pull ups |
| 25 lunge steps (each=1) |
| C. Mobilize Legs |
| ***50 Burpee Penality for anyone who EVER drops a DB*** |
| A. DB Bench Press 5 – 5 – 5 – 5 – 5 |
| B. 16-14-12-10-8-6-4-2 DB Snatch (HAP, alt arms) |
| *200 sprint b/t rounds |
| C. 3 x 1:00 hollow hold / 1:00 rest |
| D. 3 x 1:00 arch hold / 1:00 rest |
| A. 3 rounds – task FGB – 20:00 CAP |
| 20 WB (20/14) |
| 20 SDLHP (75/55) |
| 20 BJ (20) |
| 20 P Press |
| 20/15 Cal Row |
| 1:00 Rest |
| B. Take 5:00 to find largest UB set of DU |
| 30:00 CAP |
| 3 Rounds for time: |
| 400 Meter OH Plate Walk |
| *b/t each set complete: |
| 15 Push Up |
| 1 Rope Climb |
| 15 Push Up |
| 1 Rope Climb |
| **any drop of plate = run back to box, 1 tire flip |
| A. 10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) |
| *Increase weights each round, post weights |
| B. For Max Reps |
| 0:00 – 4:00 Run 600 Meters, then max Box Jumps |
| 4:00 – 5:00 REST |
| 5:00 – 9:00 Run 600 Meters, then max GHD or Ab Mat Sit-ups |
| 9:00 – 10:00 REST |
| 10:00 – 14:00 Run 600 Meters, then max Weighted Box Step ups |
| *run 400 if your 400 is over 2:00 |
| A. HSW Drills/Technique |
| B. 18:00 CAP, score total reps: |
| 1000 Meter Row |
| 100′ HSW (Increments of 10′, sub 10 Wall Walks) |
| 10 Thruster (M:155/135/115, W:105/95/75) |
| 500 Meter Row |
| 50 Bar Facing Burpees |
| *Max thrusters in remaining time |
| C. 4:00 EMOM – :40 Farmer carry |
