WOD

A. 15.2 Open WOD
1 – 3:00 to complete 2 Rds: 10 OHS (95/65) & 10 C2B Pull-up
2 – 3:00 to complete 2 Rds: 12 OHS (95/65) & 12 C2B Pull-up
3 – 3:00 to complete 2 Rds: 14 OHS (95/65) & 14 C2B Pull-up
4 – 3:00 to complete 2 Rds: 16 OHS (95/65) & 16 C2B Pull-up
5 – 3:00 to complete 2 Rds: 18 OHS (95/65) & 18 C2B Pull-up
*continue increasing by 2 until you can’t complete in the 3:00
B. Complete based on your finish above, NFT:
1 – 4 Rounds: 4 laps + 20 Lunge Steps
2 – 3 Rounds: 4 laps + 20 Lunge Steps
3 – 2 Rounds: 4 laps + 20 Lunge Steps
4+ – 5:00 cooldown on bike/rower

16:00 AMRAP
20′ OH lunge to PU Station (45/25)
5 Strict Pull-ups
15 HR Push-ups
20′ OH lunge to PU Station
:30 REST

A. Strength: 12:00 EMOM
0-4:00 3 Strict Press
4-8:00 2 Push Press
8-12:00 1 Jerk (push or split)
B. For time:
50 – 40 – 30 – 20 – 10 WallBall
5 – 4 – 3 – 2 – 1 Rope Climb
(20 – 16 – 12 – 6 – 3 Ring row – mod for rope)

A. 3 Rounds For time:
30 Cal Row
30 Slam Balls
50 Double Unders
2:00 REST
B. 3 Rounds for time:
20 Hollow Rocks
20 Mountain Climber (R+L=1)
C. NFT – 3 x 10 Reverse Hyper (on GHD)

A. Strength – Work up to Heavy OHS for day (rack)
B. 4 Rounds for time:
5 lap Run
15 OHS (155/105 or HAP) from ground
30 Ab Mat Sit Ups

A. Bench Press 10 – 10 – 10
B. Death by: 15 Minutes
Burpee Box Jumps (divide last rd in 1/2 if can’t finish)

A. Warm-up on Own
B. 15:00 Total Time: 1st 9:00 – AMRAP
15 T2B
10 Deadlift (115/75)
5 Power Snatch (115/75)
C. Immediately into 6:00 to establish 1RM C&J

Partner WOD