A. EMOM 12 (4 rounds)

Min 1 – 5-8 Double DB Strict Press

Min 2 – 3-5 Strict Pull-ups or 5-8 controlled ring rows

Min 3 – 10 Hollow rocks into 20 sec hold hold

B. “Cindy”

20 min AMRAP

• 5 Pull-ups
• 10 Push ups
• 15 Air Squats

A. Every 90 sec for 12 (9 sets)

• 2 x Clean-and-jerks

 10 sec between 10 singles

B. 15 min AMRAP

• 200m Run
• 10 Deadlifts (42.5/60)
• 8 Power Clean
• 6 Front Squat
• 4 Push Jerk

Partner WOD

24 min AMRAP

• 18 Toes-to-bar (sync)
• 18 Shoulder-to- overheads (42.5/60)
• 18 Wall balls (7/9 Sync)
• 18 Calorie machine (each)

At the 24 min mark to 32:00 mark (8 mins), each find heaviest complex for:

• 1 Deadlift, 1 x Hang Clean, 1 x Shoulder to Overhead

A. Deadlift

• 3-3-3-3-3

E2M

B. 3 x 5 min AMRAPs

• 24 Burpees to touch
• 15 Dual DB power cleans (2 x 15/22.5)
• 15 Dual DB shoulder-to- overheads
• Max cals on machine in remaining time

*Rest 2 mins between AMRAP’s

A. Back Squat

• 5-5-5-5

E2.5M

B. 2 Rounds for time:

• 30 Chest-to-bar pull-ups
• 60 Air squats
• 120 Double-unders

16 min cap

A. Bench Press

• 5-5-5-5-5

Superset with 30 sec hollow hold or ring hold.

E2.5M

B. Acid Bath

Take 2

For time:

• 500m Ski Erg
• 500m Row
• 1000m Bike

 FLAT OUT!!!!!!!

A. 7 Sets for load

1 Squat snatch + 3 Overhead squats

 *Perform a new set every 1:30

B. “Fancy Nancy”

5RFT:

• 200m Run
• 10 OHS (35/50)
• 10 T2B

 17 min cap

A. Split Jerk

• 2-2-2-1-1-1

E2M

B. “Jack”

20 min AMRAP

• 10 Push Press (35/50)
• 10 KBS (16/24)
• 10 BXJ (20”/24”)

“John Runkel”

20min AMRAP

• 6 Deadlifts (75/100)
• 7 Burpee Pull Ups
• 10 KBS (24/32)
• 200m Run

Finisher: Tail Pipe

Partner WOD

• 3 x 250m Row/Ski or 3 x 400/500m Bike each – while 1 partner rows the other holds 2 x KB (16/24) in Front Rack.

 5 Burpees each if KB dropped

A. 12 mins to build to a heavy 1RM Squat Clean

 B. 4 x 2-minute Rounds for Reps:

• 10 x 10 Shuttle runs (Wall to wall or outside)
• 2 x 10m Dual DB Walking lunge (2 x 15/22..5)
• Max Dual DB front squats in remaining time

*Rest 2-minutes between rounds