WOD

A. Strength:
Floor Press 10 – 10 – 10
Bent Over Row 10 – 10 – 10
B. 8:00 AMRAP
8 KB Swings (HAP)
8 Burpee Box Overs
C. Tire Flip Race
*split teams, race a tire around the 200 loop, alt flips

On a Running Clock:
A. 0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple)
B. 10-20:00 complete “Diane”
21 – 15 – 9
Deadlift (225/155)
Handstand Push-ups
*rest in any time remaining
C. 20-30:00 Row Intervals
:20 Sprint / :40 REST

A. 5 Rounds
:30 Front Squat (135/95)
:30 REST
:30 Toe-2-Rings
:30 REST
:30 20 Meter Shuttle Run (5/10/15/20)
:30 REST
B. 6:00 Rope Climb Relay

A. 10:00 Death by Strict Pull-ups
B. 10:00 OT2:00: 50 Meter Sled Push
C. 10:00 AMRAP
20 Meter Lunge Step
10 Meter Burpee Broad Jumps
10 Meter HW Walk

*2:00 Transition between segments

A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing)
B. 4 Rounds for time:
5 Muscle Ups
10 Power Snatch (115/75)
50 Double Unders
C. 50 Wipers NFT

A. Weigthted Pistol 5 x 5 (ea leg)
B. For time:
800 Meter Run
40 Pistols (20 ea leg)
40 HR Push-ups
800 Meter Run
C. 3 x 20 Reverse Hyper (GHD)

A. 3×6:00 AMRAP, 2:00 REST
#1- 6 T2B / 12 Push Up
#2 – 12 DB Snatch (alt-hap) / 6 T2B
#3 – 12 Push Up / 12 DB Snatch
B. Ring of Fire

A. For Time:
200 Meter Run
50 OHS (95/65)(60 reps with bar only, or front squat)
400 Meter Run
40 Box Jump (24/20)
600 Meter Run
30 OHS (115/75)(40 Reps with bar only or front squat)
800 Meter Run
20 Box Jumps (30/24)
B. OLY Wall Sit/split