WOD

A. Warm up to Deadlift Weight
B. OT8:00 for 3 Rounds (24:00)
800 Meter Run (600 option)
12 Deadlift (225/155)
30 Ab Mat Sit-ups (20 GHD option)
*rest in any time remaining

A. Work up to heavy Power Clean
B. For time:
5 Strict Pull-up
10 Power Clean (M:185/155/135,W:120/105/95)
5 Strict Pull-up
20 Box Jumps (30/24″)
5 Strict Pull-up
40 WallBall (20/14)
5 Strict Pull-up
40 WallBall (20/14)
5 Strict Pull-up
20 Box Jumps (30/24″)
5 Strict Pull-up
10 Power Clean (M:185/155/135,W:120/105/95)
5 Strict Pull-up

A.  10:00 EMOM

Odd Minute:  12 Front Squat (115/75

Even Minute:  30 Double Unders

3:00 REST

B.  5:00 AMRAP

6 Thruster (95/65)

12 GHD Sit up

3:00 REST

C.  5:00 AMRAP
6 Strict Press (75/55)

12 Box Step Up (75/55)

2:00 REST

D.  Tabata Hollow Rock, crunches during rest

A. Weighted Pull-Ups 3-3-3-3-3
B. “Helen”
3 Rounds For Time:
400m Run
21 KB Swings (24/16)
12 Pull-Ups

A. Work up to heavy 3 Rep Squat Clean
B. For Time:
10-8-6-4-2 Squat Clean
2-4-6-8-10 Strict HSPU
C. 3 Rounds (NFT)
1:00 Plank
20 Hollow rocks

A. Find Heavy Deadlift
B. 7:00 AMRAP
5 Deadlift (heavy)
10 Bar facing burpees
C. 2000M Row w Partner ( alt every 250)

A. 7:00 EMOM Hang Pwr Snatch+Hang Squat Snatch+OHS
B. For Time:
30 DB Snatch (ea arm – H.A.P.)
20 HR Push-Ups
10 T2B
20 DB Snatch
20 HR Push-Ups
20 T2B
10 DB Snatch
20 HR Push-Ups
30 T2B

“Fight Gone Bad”
3 rounds for max Reps:
1:00 WallBall (20/14-10′ target)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (20″)
1:00 Push Press (75/55)
1:00 Row for Calories
1:00 REST