WOD

A. DB BOR 4 x 10 (ea arm)
B. 3 Rounds of 3:00 Work / 1:00 REST
7 Box Jumps
7 WallBalls (20/14)
*each AMRAP increase the box height
C. NFT: 3 x 20 Reverse bar wrist curl

A. Deadlift: 5 – 3 – 1
B. 7:00 Increasing Ladder (2,4,6…)
Deadlift (225/155)
HSPU
REST 3:00
C. 7:00 Increasing Ladder (4,8,12…)
Pistol
*1 Rope climb after each set
D. NFT – 25 Bar Roll-out

A. DB Bench Press 7 x 3 reps (increasing)
B. Arnold Bro Press 5 x 5 reps
C. For time:
10 – 1 Row for calorie
1 – 10 Burpee over Erg

Partner WOD – one completes round/one rests
30:00 AMRAP
21 Double Unders (3:1 singles)
14 Front Squats (75/55)
7 Pull-ups
100 Meter Sprint

A. “Row-Swing-Run”
3 Rounds of:
500 Meter Row
21 KB Swings (32/20kg)
400 Meter Run
B. 100 AB Mat Sit ups for time

A. 3×3 Banded F Squat (:03 second pause at bottom)
B. 3×3 Banded OHS (:03 pause at bottom)
On a running clock:
C1. 0:00 – 8:00
2 Rounds of: 25 OHS (95/65) & 400 Meter Run
*REST any time remaining
C2. 8:00 – 16:00
30 – 20 – 10
SDLHP & Weighted Box Step-up (ea=1)
*REST any time remaining
C3. 16:00 – 24:00
Partner AMRAP
One holds plate pinch, one does hollow rock
* each break of pinch, rotate. After both go take :30 REST

A. 21:00 EMOM (7 rounds)
#1 – 10 K2E + 30 Double Unders
#2 – 3 Tire Flips
#3 – 40 Meter Bear Crawl
B. Group Mobilization

A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing)
B. For Time: “Elizabeth” 21 – 15 – 9
Power Clean (135/95)
Ring Dip
C. NFT – 3 Rounds
10 DB Wrist Curls (each arm)
:30 Handstand Holds/taps