WOD

A. 6:00 EMOM – 3 TnG Power Clean (start 75%, increase)
B. For time:
50 – 40 – 30 – 20 – 10 Double Under
10 – 10 -10 – 10 – 10 P. Clean (M:135/115/95-W:95/75/65)
10 – 20 – 30 – 40 – 50 Ab Mat Sit ups

A. Work Up to Heavy OHS/WOD Weight
B. 5 Rounds for time
10 OHS (H.A.P.)
20 Pull-ups
30 Push-ups
400 Meter Run
3:00 REST

3 Rounds:
6:00 AMRAP
10 KB Thrusters (24/16 – 5 each arm)
10 KB Swings
* EMOM – 7 GHD or AB Mat Sit-ups
2:00 REST
*score total of 3 AMRAP of Thrusters & Swings

A. Strength-RDL with Snatch Grip 5 – 5 -5
B. For time:
400 Meter Run
21 Deadlift (225/155)
400 Meter Run
15 Deadlift
400 Meter Run
9 Deadlift
400 Meter Run
C. 5:00 Foam Roll

For Time (20:00 CAP)
200 Double Unders (2:1 Singles or Killer Ropes)
100 WallBalls (20/14)
50 Pull Ups
25 Ring Dips

A. Strength- 5 rounds: HHang PSn+Above Knee PSN+ PSn
B. 3 Rounds for Max Reps of each:
2:00 Power Snatch (95/65)
2:00 Box Overs (24/20)
1:00 REST
C. Core NFT – 100 Crunches

A. Strength – Back Squat 5 – 5 – 5
B. 12:00 AMRAP
5 Hang Power Clean (M:135/115/95, W:95/75/65)
10 Front Squat
15 Burpee over Bar (lateral or bar facing)
1:00 REST
C. NFT – 5 x 5 strict T2B

0-3:00 250 Meter Row and 25 Push Ups (A-25,B-20, C-15)
3-6:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
6-9:00 250 Meter Row and 25 Push Ups
9-12:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
12-15:00 250 Meter Row and 25 Push Ups
15-18:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)
18-21:00 250 Meter Row and 25 Push Ups
21-24:00 30 Slam Balls & 20 SB Russian Twist (R+L=1)