WOD

A. Clean Lift Off 3-3-3 (:04 pause above knee, return)

Clean pull 3-3-3 (Holding shrug :03)

B. Open WOD 14.4   14:00 AMRAP
60 Calorie Row

50 T2B

40 Wallballs

30 Cleans (135/95)

20 Muscle ups

A. 30 Goblet Squats (24/16) then run 400 with KB

20 Goblet Squats at the top of the hill

10 Goblet Squats at return to box

B. 30 Slam balls (30/20) then run 400 with SB

20 Slam balls at the top of the hill

10 Slam balls at return to box

C. 60 Killer Rope then run 400 with KR

40 Killer Rope at the top of the hill

20Killer Rope at return to box

4 TEAM TRAIN

25:00 AMRAP

15 GHD Sit-ups

20 GTOH

25 Push Press

30 Killer Ropes

then row until person behind you is caught up

600M run

* Score is max meters rowed

* can’t move on until teammate ahead has completed movement

A.  8:00 to establish Heavy 1 rep Deadlift

B.  6:00 AMRAP

25 Box Jumps (24/20″)

20 Wallballs (20/14)

15 lateral Burpees over bar

10 DeadLift (heavy)

3:00 REST

6:00 AMRAP

10 Deadlift

15 lateral Burpees over Bar

20 Wallballs

25 Box Jumps

A.  3 Rounds for time:

500 Meter Row

21 Kettlebell Swings (32kg/20kg)

400 Meter Run

B.  30 TGU – NFT

A.  8:00 EMOM – 2 Power Cleans + 1 Jerk (increasing)

B.  6 Rounds for max reps:

:30 Hang Power Clean (135/95)

:30 REST

:30 Shoulder to Overhead

:30 REST

:30 Weighted Lunge Steps (overhead or front rack)

:30 REST

A.  Front Squat 3 – 3 – 3 – 3 – 3

B.  10:00 AMRAP

10 Front Squats (95/65)

200 Meter Run

1 Rope Climb (15′)

C.  NFT – 100 crunches

Race to 500 Reps:

3:00 to complete 100 Pull-ups

1:00 REST

3:00 to complete 100 Push-ups

1:00 REST

3:00 to complete 100 Double-unders

1:00 REST

3:00 to complete 100 Slam Balls (30/20)

1:00 REST

3:00 to complete 100 Ab Mat Situps

* score total reps completed