WOD

amrap 15 100m run 50 m farmer carry 53 / 35 kb or 50 / 35 DB 2 – 4 – 6 – 8 – etc deadlift 275 / 175

5 rounds , rest 1 min after each set run 250 15 KB front rack step up 50 / 35 5 muscle ups / 10 pull ups / 15 ring row

a. push press 5 x 3 b. split jerk 3 x 3 c. amrap 10 10 hand release push ups 15 situps 30 double unders

amrap 20 10 toes to bar 10 single arm devil press 10 box jump 24 / 20 switch arms each round

A. Back Squat wave 3 X ( 5 – 3 – 1 ) B. 14 min running clock 3 min wall ball 3 min cal rest 1 min 2 min wall ball 2 min cal rest 1 min 1 min wall ball 1 min cal

For time ( 20 min cap ) 100m run 20 deadlifts 155 / 105 10 strict pull ups decrease deadlift by 2 and pull up by 1 each round

A. Power clean EMOM 5 min Emom x 3 5 min EMOM x 2 5 min EMOM x 1 Rest 2 min between rounds B. amrap 10 15 situps 10 hollow rocks 5 strict hanging straight leg raises

Amrap 20 250m run 25 wall balls 3 rope climbs

A. Bench press Wave 3 rounds 5 – 3 – 1 B. Amrap 15 – partner wod Share 30 cals Share 40 ring push ups

10 rounds , 20 min cap 300m row / 250m / 15 / 12 cal bike 6 hang power cleans 115 / 75 9 front squats 115 / 75