WOD

A. Strength: Back Squat 3 -3 – 3 – 3 – 3
B. 5 Rounds for time:
10 T2B
10 P. Press (115/75)
10 Front Squats
C. NFT – 50 Hollow Rocks

A. Olympic – P. Clean (T-N-G) 3 – 3- 3 – 3 – 3
B. 6 Rounds for Max Reps
:30 Hang Power Clean (M:135/115/95-W:95/75/65)
:30 REST
:30 Lateral Burpee Bar Jumps
:30 REST
:30 Box Jump (24/20)
:30 REST

Open WOD 15.3 – 14:00 AMRAP
RX: 7 Muscle Up / 50 WB (20/14-9′) / 100 DU
Scaled: 50 WB (20-9’/10-9′) / 200 Singles

3 Rounds for max reps:
1:00 Row for Calories
1:00 Ring Dips
1:00 WallBalls (20/14)
1:00 Ring Row
1:00 Slam Balls (30/20)
1:00 REST

A. 4:00 find largest set of UB Double Unders
B. For time:
25 Double Unders
50 KB Swings (24/16 kg)
25 Double Unders
50 Box Jump (24/20)
25 Double Unders
50 KB Swings (24/16 kg)
25 Double Unders
50 Box Jump (24/20)
25 Double Unders
C. NFT – 20 TGU (H.A.P.)

A. Strength: Deadlift 3 – 3 – 3 – 3 – 3
B. 12:00 EMOM
5 Deadlift (+/- 80% of A) + 10 HR Push-ups
*decrease by 1 rep DL/2 Reps HRPU if can’t complete OTM
C. 5:00 Sled Relays – split into 2 Groups

For time:
500 Meter Row, then:
21 – 15 – 9 : P. Press (115/75) & K2E
2:00 REST
3 rounds of:
15 Strict Bent over Row (115/75)
15 Bar Jumps (O&B=1)
2:00 REST
500 Meter Row
100 AB Mat Sit-up
*score total time

A. Olympic: Hang Power Snatch 3 -3 -3 – 3 – 3
B. 4 Rounds:
20 DB Snatch (H.A.P.)
20 Burpees
C. NFT – 3 Rounds
1:00 Plank + 30 Superman