WOD

5 Rounds for time:
400 Meter (5 laps inside)
20 Ring Push-ups
12 T2B

A. Snatch – Technique/work up to WOD Weight
B. For Time:
10 Snatch (115/75-squat)
30 Box Jumps (24/20)
10 Snatch (115/75-squat)
30 Cal Row
10 Snatch (115/75-squat)
30 Box Jumps (24/20)
10 Snatch (115/75-squat)
30 Cal Row
10 Snatch (115/75-squat)

Athlete Choice – Endurance WOD or:

A. Deadlift 10 – 8 – 6 – 4 – 2
B. DB Bench Press 10 – 10 – 10 (2 Warm-up sets)
C. DB Bent over Row 3 x 15 (each arm)
D. DB alt arm curl 3 x 10 (each arm)
E. Core: Athlete Choice

A. 6:00 EMOM – Hang Power Clean & Jerk
B. Death by: HPC&J (95/65) & Burpee over Bar
* 15:00 for all, split last attempted set in 1/2, then emom
C. NFT: 50 Hollow Rock

A. Back Squat 3-3-3-3-3 (increasing)
B. For time (complete in any order/scheme)
100 WallBalls (20/14)
100 KB Swings (24/16 – American)
100 Ab Mat Sit-ups

Partner “Weston” – 6 Rounds for time
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
*each partner completes 3 Rounds: one row/one DB work
Switch after each finishes

10 Hero’s…Hero Mash-up

A. 8:00 EMOM – 3 Close Grip Bench
B. “JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
C. 1000 Meter Row