WOD

OT4:00 for 20:00
300 Meter Row
25 Hand Release Push-ups
25 Slam Balls

Groups of 3 – 25:00 Total Time – one work at a time:
A. 4:00 Sled Pushes – 25 meters
1:00 REST
B. 4:00 Farmer Carry – 20 Meter
1:00 REST
C. 4:00 100 Meter Sandbag Runs (50/30)
1:00 REST
D. 4:00 Tire Flips
1:00 REST
E. 4:00 Assult Bike
1:00 REST

A. Strength – RDL Snatch Grip 5 – 5 – 5 – 5 – 5
B. For Time:
50 – 40 – 30 – 20 – 10 WallBall (20/14)
25 – 20 – 15 – 10 – 5 Box Overs (24/20)
C. Accumulate 2-3:00 Plank

6 Rounds for max reps:
1:00 KB SDLHP
:30 REST
1:00 HSPU
:30 REST
1:00 Front Rack Lung Steps (w/KB)
:30 REST

A. Groups of 3 – One Working at a time – For time (25:00 cap):
Complete in Order
100 Shoulder-to-Overhead (135/95…or pick group weight)
150 Front Squats
200 Burpees
300 Killer Rope Jumps
B. Upon Completion, entire group jogs 800 Meters together

A. Deadlift  10 – 8 – 6 – 4- 2
B. 4 Rounds For Time:
400 Meter Run
15 Ring Push-ups
3 Rope Climbs
C. Accumulate 2:00 “L” Sits

A. Max Set – T2B (2 Attempts)
B. Max Set – Strict Ring Dips (2 Attempts)
C. Tabata Mash-up – 3 Rounds
Wall Ball (20/14), T2B, Ring Dip, Ab Mat Situp
*:20 WB/:10 REST/:20 T2B/:10 REST/:20 Ring Dip/etc…
REST 2:00
D. Tabata
Alternate b/t HS Hold & Hollow Rock (4 of each)

A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (after each set, 5 box Jumps)
B. 16:00 Cap:
50 Calorie Row
40 Box Jump (30/24″)
30 Power Clean (135/95)
*Max Muscle Ups (Ring or Bar)(can modify for Ring Row max)