WOD

For Time
1000 Meter Row
40 DB Snatch (alt Arm – HAP)
750 Meter Row
30 DB Snatch
500 Meter Row
20 DB Snatch
250 Meter Row
10 DB Snatch

A. Strength – OHS: Work up to heavy 3 Rep Set (from Rack)
B. 6 Rounds EMOM (18:00 total)
#1 – 12 C2B Pull-ups
#2 – 20 Back Squats (95/65 – from ground)
#3 – 50 Double Unders (or :40 attempts)
C. 150 Crunches

Odd Object Day: 20:00 for max Points
Shuttle Run (5/10/15/20 Meter)(ea=1 point)
25 Meter Sled (ea=1 point)
Tire flip (2 flips=1 point)
Rope Climb (ea=1 point)
Atlas Stone Shoulder (2 = 1 point)
Standing Stationary Bike (1:00 = 1 point)
Double Unders (30 = 1 point)

A. Work up to Heavy Thruster
B1. 4:00 to complete 3 rounds (rest in time remaining):
10 Thursters (95/65)
10 C2B Pull-ups
*Penalty for not finishing: 800 Meter Run and 50 Hollow Rock
B2. 4:00 to complete 3 rounds – 12 thruster/12 C2B
*Penalty for not finishing: 600 Meter Run and 40 Hollow Rock
B3. 4:00 to complete 3 rounds – 14 Thruster/14 C2B
*Penalty for not finishing: 400 Meter Run and 30 Hollow Rock
B4. 4:00 to complete 3 rounds – 16 Thruster/16 C2B
*Penalty for not finishing: 200 Meter Run and 20 Hollow Rock

A. Work up to Deadlift WOD weight
B. In 14:00 complete the following:
1000 Meter Row, then AMRAP
5 Deadlift (Heavy as Possible)
15 Push-ups
2:00 REST
C. Race to 100 Ab Mat Sit-ups

A. 4 Rounds
1:00 Burpees
1:00 KB Swings (24/16 kg)
1:00 Jump Lunge
1:00 SDLHP (KB)
1:00 REST
B. 4:00 team relay: 25 Meter plank walks on turf (feet on plate)

A. 7:00 EMOM – 1 P.Clean+1 HSC+1 FS+ 1 Jerk
B. 6 Rounds for max Reps
:30 HPC (M:155/135/115/95, W:105/95/75/65)
:30 REST
:30 Front Squat
:30 REST
:30 Bar Jumps (o&b=1)
:30 REST

A. Bench Press 5 – 5 – 5 – 5 – 5
B. 3 Rounds for time:
25 Box Overs (24/20″)
25 Slam Balls (30/20#)
1:00 REST