WOD

A. Olympic- Power Clean 3 – 3 – 3 – 3 – 3 (T-N-G)
B. 10 – 1 Hang Power Clean (M:155-W:105)
*In between: 3 WallWalks
C. NFT – 50 Grasshoppers (R+L=1)

A. Work up to Deadlift WOD Weight
B. On the 5:00 for 5 Rounds
500 (400 W) Row
15 Box Jumps (24″/20″)
10 Deadlift (M-275, W-185)

Team Relays!!!

A. Work up to a Heavy C&J
B. 4 Rounds for time:
7 Strict Pull-ups
10 Clean & Jerk (M:135/115/95,W:95/75/65)
3:00 REST
C. 4 Rounds for Time:
20 Wall Ball (20/14)
20 Sit-ups with WB
*score time of B and completion of C (inc rest)

10:00 Bench Press 10 – 10 – 10 – 10 – 10
2:00 REST
10:00 Row for Max Calories
2:00 REST
10:00 TGU (pick a weight) for max reps

A. 10:00 EMOT2:00-Press Tempo 5 reps, :06 to OH (55%+)
B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)
Thruster (M:95/75/65, W:65/55/45)
Bar Facing Burpees
C. 5:00 AMRAP – Easy Pace, Not for Score
10 Superman + 10 Hollow Rocks

A. Snatch RDL 5 – 5 – 5 – 5 – 5
B. 10:00 AMRAP
30 Lunge Steps (ea=1)
20 KB Swings (24/16 kg)
10 Box Jumps (24/20)
C. CORE: 3 Rounds NFT
50 Crunches & 15 Reverse Hyper (on GHD)

20:00 EMOM
Odd Minutes – 15 Calorie Row (10 Women)
Even Minutes – 10 Pushups + 15 OHS (45/35)
*decrease reps as needed