Category: WOD

• 3×5 Band Strict Press
• 3×5 Band Upright Row
• 3×8 DB OH Extension
• 3×5 Hang Muscle Snatch

• Jerk – 5×5 @ HAP

• Bar-on-back Step-up 75/53 – 16/12
• HR Push-up
• Leg Lift
• DU

• 30 DB Snatch Burpee 25’s/15’s
• 50 DB Step-up

3 min. Rest

• 50 KB Swing 53/35
• 100 DU
• 30/20 Cal.

then immediately find team max weight C&J starting with empty bar and max weight allowed on each increase is 20# – 10 min. cap

• 2×3 7-0-7 Push-up
• 2×5 E.S. Offset DL 115/73
• 2×5 PB Squeeze Lift
• 2×8 DB Push Press – HAP

• SBOS 30/20
• Water Pipe Press
• Tire Flip 360/220
• Atlas Stone 95/70/30
• 15′ Sled Row 90/60
• 3 min. rest

• 2×30′ Bear Crawl
• 2×8 Good Morning
• 2×5 Strict Pull-up
• 2×8 B-O BB Row
• 2×8 BB Strict Curl

• Raised Deadlift – 5×5 @ HAP

• 15 KB Swing 53/35
• 15 Hang Clean 115/93
• 15 Lunge

• 3×2 TGU
• 2×10 Duck Walk
• 2 sets of 5×3″ Couch Lunge
• 3×3 Strict Pull-up
• 3×5 EA Lunge Position KB Strict Press
• 3×5 Banded OHS

• Overhead Squat – 5×5 @ HAP

• Cal. 20/18
• 60 Box Jump 20/16
• 45 K2E
• 30 Power Snatch 115/73

• 2×60 Arm-only Bike
• 3×3 Strict Pull-up
• 3×15” Ring Plank
• 4×100′ SAOHKB Farmer Carry
• 3×5 Banded Strict Press

• Push Press – 5×5 @ HAP

• 3 min. Cal
• 2 min. Slam Ball 30/20
• 1 min. KB Swing 53/35
• 2 min. Rest

• Buy-in: 50 Burpee

then 10 rds. of;

• 6 DL 135/93
• 6 Clean 135/93
• 6 Thruster 135/93
• 6 Back Squat 135/93

then

• Cash-out: 50 Wall Ball 30/20