WOD

Buy in: 800 Meter Run (or 10 laps), then:
4 Rounds:
25 Unbroken Wall Balls (20/14)
25 Box Jumps
* each WB break=25 meter Sled push on the spot
Cash out: 5 Tire Flips (10 if you flip with partner)

A. Work up to heavy P. Clean for day
B. For Time (20:00 Cap):
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean
*after each set, complete 4 Lunges (w/bar) & 1 Rope Climb
*Rope Mod: 6 Ring Row
C. NFT – 3 x 10 Reverse Hyper (GHD)

A. Bench Press 5 – 5 – 5
B. With a 12:00 Clock, Row 1000 Meters. In the time remaining:
AMRAP:
10 Bench Press (155/105)
10 Slam Balls (30/20)
20 Double Unders (3:1 singles)
C. NFT – 40 Hollow Rocks

5 Rounds:
1:00 Kettlebell Swings (24/16kg)
1:00 Burpee (Jump to 6″ above reach)
1:00 AB Mat Sit-up
1:00 REST

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1
B. 10:00 increasing Ladder
3 P. Press (M:115/95/75, W:75/65/55)
3 T2B
6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc
C. Shoulder Mobilization

A. Pull-up Technique
B. “kind of Cindy”
5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55)
2:00 REST
5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35)
2:00 REST
5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat
*score total rounds
C. OLY Wall Sit/Splits

Partner WOD – 18:00
* One partner runs 2 laps of box with Sand Bag
* one partners completes following AMRAP:
10 KB Swings
10 Push-ups
10 Lunge Steps (r+L=1)

REST 1:00 at the 6:00 and 12:00 Mark
*when switch takes place, keep AMRAP going, score total

A. Bear Complex: 1×7 reps, 1×5 reps, 1×3 reps (no drop)
B. 13:00 AMRAP
9 HPC (M-135/115/95,W-95/75/65)
7 Front Squats
5 S.T.O.H
3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B)
*score rounds, weight

C. 30 Wipers (R+L=1)