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3 – 9 – 22 amrap 5 5 toes to bar 5 box jumps 30 inches rest 2 min amrap 5 5 toes to bar 5 burpees rest 2 min amrap 5 5 box jumps 30 / 24 5 burpees

WOD 3 – 8 – 22 A. 3 x 5 min emom’s , rest 1 min between sets. 5 snatches across 3 snatches across 1 snatch building B. Row train 12 min amrap – teams of 2 Row 2000m together Max reps snatch 75 / 55 in time remaining.

WOD 3 – 7 – 22 3 Sets 3 rounds of the couplet then a 400m run = 1 set. 9 thrusters 95 / 65 35 dubs

3 – 4 – 22 AMRAP 20 Run 250m 10 hurdles 20 inches 10 db snatch 50 / 35 Row 250m 10 hurdles 20 inches 10 db snatch 50 / 35

WOD 3 – 3 – 22 AMRAP 12 3 squat snatches 115 / 75 6 burpees over the bar 9 ctb pull ups

WOD 3 – 2 – 22 1 min amrap 5 deadlifts ( heavy but unbroken ) 70-80% of 1RM max cals bike REST 2 MIN. 10 rounds

3 – 1 – 22 A. Front squat 6 sets of 4 reps , sets 4 – 6 same weight. B. Thruster from the rack , 5 sets of 2 reps , sets 3 – 5 same weight. C. partner cash out AMRAP 15 One person rows 30 cals while other person does 25 handstand

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WOD 2 – 25 – 22 40 seconds on 20 seconds off rotate stations for 25 min Bike burpee row russian kb swing Situps

2 – 24 – 22 5 sets 3 push press + 1 split jerk B. Amrap 15 50 cal bike 50 dual DB shoulder to overhead