Close grip bench press 5 x 3 “build up” EMOM x 20: 1) :45 plank hold 2) 10 DB Push press 40’s/20’s 3) 15 ab-mat sit-ups 4) 20 Alt hammer curls 40’s/20’s

Back squats 5 x 3 “build up” 1 tempo squat (5sec down, 2 sec pause, up) 2 regular back squats 2 RFT: 800m run 20 power cleans 155/105 40 Alt pistols 25:00 cap

Push jerk 5 x 3 build up to 80-85% For time: 30 S2OH 115/75 30 C2B pull-ups 30 HRPU’s 30 TTB 30 cal row

Banded deadlifts 5 x 3 “build up” AMRAP x 12: 12/9 cal bike 12 wall-balls 20/14 12 burpees

For time: Trail run 50 pull-ups 75 push-ups 100 sit-ups Trail run

Front squats 4 x 5 75-80% For time: Squat clean ladder: 10 – 155/105 8 – 185/125 6 – 205/135 4 – 225/155 2 – 245/165 (One bar)

On the 2:00 x 5:00: Complex of: 3 hang power snatches 1 snatch balance WOD: 4 sets of: 15/12 cal. row 35 DU’s 15 snatches 75/55 Rest 1:00 between sets

Back squats 4 x 5 75-80% 3 RFT: 15 thrusters 95/65 12 C2B pull-ups 9 OHS 95/65 6 burpee pull-ups

Deadlifts 4 x 5 75-80% touch and go (TNG) For time: 30 TTB 40 box jump overs 24/20 50 KBS 70/53 40 box jump overs 24/20 30 TTB

On the 2:00 x 5 Complex of: 3 hang power cleans 1 split jerk “Build up” 3RFT: 10 power cleans 185/125 20 Wall balls 30/20