WOD

A. 8 Rounds of:
:30 DB Snatch
:30 REST
:30 Box Jumps
:30 REST
:30 Ab Mat Sit-ups
:30 REST
B. In Groups of 3-4 – Shuttle Relay – 8 Each
10 M Run/Back/20 M run/Back – tag next partner

A. A.R.E. Squat Therapy (PVC-OH)/WU OHS
B. 3:00 to find Max UB DU set
C. For Time:
10-9-8-7-6-5-4-3-2-1 OHS (95/65)
1-2-3-4-5-6-7-8-9-10 Ring Row
* 20 Double Under after each round
D. Max High Plank

A. Work up to Heavy Clean for the Day
B. For Time:
30 Burpees
20 P Cleans (135/95)
10 Strict HSPU (20 with any modification)
20 P Cleans (135/95)
30 Burpees
C. Mobilize

A. Skill Work – BMU / Pull-ups
B. For Time:
600 Meter Run
10 Bar Muscle-ups
20 WallBalls (20/14)
400 Meter Run
20 C2B Pull-ups
20 WallBalls (20/14)
200 Meter Run
30 Pull-ups (chin-over)
20 WallBalls (20/14)

A. Strength: Bench Press 5 – 5 – 5
B. 6 Rounds for time:
10 Meter Lunge
15 Push-up
10 Meter Lunge
15 KB Swings (24/16)
Sprint Back to Start (20 Meters)
:30 REST

C.  Reverse Tabata – “L” Sit Holds

A. Strength – Back Squat 3 – 3 – 3 – 3 – 3
B. 10:00 AMRAP
10 Hollow Rocks
10 Back Squat (95/65)
10 Calorie Row
*1/2 class start on A, Other on B for large classes
C. Mobilize Legs

A. Race to 100 Slam Balls (30/20)
*Start with and EMOM – 7 Ring Row
REST 2-3 Minutes
B. Race to 50 T2B
Start with and EMOM – 10 Lunge steps
(Each step = 1)
REST 2-3 Minutes
C. Each Person 6 x 25 M sled-NFT

20:00 AMRAP
10 Push Press (95/65)
15 Front Squat
20 Crunches
30 Bar Jumps (over=1, back=2)
1:00 REST
B. Mobility – Wall Squat + splits