WOD

With a partner for time:

50 SDLHP (95/65)

100 Wallballs over Pull-up Station

200 Bar Jumps

300 Meter Bear Crawl

1000 Meter Row

1 Mile Run

A. Front Squat: 3 – 3 – 3 – 3 – 3

B. 3 Rounds (at each station complete :40 work / :20 rest)

* KB Thruster (Right hand – 24/16 kg)

* Mountain Climbers

*. KB Thruster (left hand)

* Ab Mat Sit-up

C. NFT – 30 TGU (15 each side)

A. 400 Meter Run

5 Rounds of:

10 Slam Balls (30/20)

10 Ring Row

800 Meter Run

5 Rounds of:

10 Slam Balls (30/20)

10 Ring Row

400 Meter Run

B. NFT – 50 weighted 4-ct Flutterkicks

A. Work up to DeadLift weight

B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between

#1 – DeadLift (225/155) & Push-up

#2 – Push-up & Box Jump (30/24)

#3 – Box Jump & Deadlift

A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing)

B. 8:00 – Athletes will accumulate as many points as possible completing the following:

* Max Clean (Power or Squat, each pound is one point)

* GI Jane (each Burpee/Pull- up or GI Jane rep is one point)

Example: if an athlete cleans 200# and in the remaining time completed 40 GI Janes, their total score would be 240

C. With a Partner for time: Row Repeats – 500 Meters (each) / 400 Meters (each)/ 300 Meters (each)

A. Strength

Pendlay Row 5-5-5-5-5

B. WOD

1-10 Squat ( Pick a squat- back, front or OH)

10-100 Double under

Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc..

C. NFT 500M Row

A. 10:00 to establish 1 RM – Deadlift

B. 3 Rounds – 4:00 Work / 2:00 Rest

300 Meter Row

20 STOH (135/95)

Max BMU in time remaining

*score total BMU

For time:

20-15-10

Kettlebell Swings (heavy as possible)

box Jumps (24/20)

800 Meter Run

100 Double Unders

100 Crunches

800 Meter Run

20-15-10

Kettlebell Swings (heavy as possible)

box Jumps (24/20)