Teams of 2 2 RFT of: 100 sit-ups 200 double unders 1000m medicine ball relay run 20/14

EMOM X 8 Even: 8 front squats @65-75% Odd: 8 HSPU Rest 2:00 3 RFT of: 20 OH walking lunges 45/25 20 burpees onto plate

Open wod 14.4 14:00 AMRAP 60 calorie row 50 toes to bar 40 wall balls 20/14 30 cleans 135/95 20 ring muscle ups

Teams of 2 For time: 20-40-60 KBS 53/35 Toes to bar 60-80-100 Cal row Jumping lunges 20-40-60 Push press 95/65 Ring rows

Warm up, 3 rounds not for time: 10 good mornings 10 burpees 20 double unders 0:00-8:00 5 rounds of: 2 deadlifts 375/245 50 double unders 8:00-16:00 4 rounds of: Cal bike 15/12 10 c2b pull-ups 16:00-24:00 3 rounds of: 10 thrusters 95/65 10 burpees over barbell

0:00-10:00 EMOM Even: 2 bench press 85-90% Odd: 15/12 cal row Straight into: 10:00-20:00 AMRAP 20 KBS 53/35 20 box jumps 24/20 20 ab mat sit-ups

Back squats 5×2 “Build up” Wod: 10-20-30-40-30-20-10 Air squats 200m run after each set For time:

Push press 5×2 “build up to a heavy set” Wod: 27-21-15-9 reps each of: Wall balls 20/14 SDHP’S 75/55 Box jumps 24″/20″ Push press 75/55 Cal row

Warm up: 3 rounds of: 15/12 cal row 10- burpees Wod: “18.0” 21-15-9 reps each of: Dumbbell snatches 50/35 Burpees over dumbbell For time Rest 2:00 15-12-9 reps each of: Power cleans 135/95 Toes to bar For total time

Team of 2: 20:00 AMRAP 20 clean & jerks 155/105 20 Box jumps 24/20 6 rope climbs 15ft.