WOD

P A. q(2:30) x 6 Set 1-2: 3 FS + 2 Jerks @ 65% Set 3-4: 2 FS + 2 Jerks @ 70% Set 5-6: 1 FS + 1 Jerk @ 75% *%s are off your 1 RM Jerk B.

A. 5 Rds: 1200m Row [3] Active Rest *300m Easy *600m Moderate*300m Hard Optional: Practice a skill during rest -Sandbag to Shoulder -Handstand work -Jump Rope -Support on Rings B. q(1:00) x 10: 0:15 L-sit or hollow hold 0:15 REST

P A. q(2:30) x 5 BP 3-3-3-3-2 *70,75,80,80,85% of 1RM B. FT [15] 50-40-30 Pushups Pullups C. 10:00 max cals on Echo Bike *complete as 30sec easy pace / 30sec moderate/hard pace F A. q(2:30) x 5 6 dips +

A. q(2:30) x 5 DL 5-5-5-5-4 *Start @ 65% of 5RM and increase by 5% each set *double overhand grip and dead-stop each rep B. AMRAP [9] 3 KBS 70/53 3 BJO 3 WB *add 3 reps to each movement

A. q(2:30) x 6 OHS 4-4-3-3-2-2 *Start @ 60% of 1RM and build each set B. q(7:00) x 4 AMRAP [5] 600/500m row buy in AMRAP with remaining time 4 Burpee to Target (6”) 7 STO 115/80 10 ABMSU REST

P A. FT [10] 100 T2B B. FT [15] 50-40-30-20-10 WB + Alternating DB Hang PS 50/35 F A. FT [10] 100 V-ups or Alternating leg V-ups B. FT [15] 50-40-30-20-10 AS + DB Hang PS

P A. 1RM CJ [20] B. FT [18] 5 CJ @ 60% + 10 Lateral Burpees 5 CJ @ 65% + 10 Lateral Burpees 5 CJ @ 70% + 10 Lateral Burpees 5 CJ @ 75% + 10 Lateral Burpees