WOD

DB Row 6-6-6-6 each arm For Time 1,000m Row 100 Walking Lunge Steps 100 Push Press 45, 35 100 Sit Ups

1) Back Squat.  Build to heavy 2 rep max in 15 minutes 2) 4x400m Run.   Rest 2 minutes between runs

For Time 800m Run 40 Toes to Bar 30 Power Snatches 95, 65 800m Run 40 Chest to Bar Pull Ups 30 Power Snatches

2 Rounds. AMRAP 4 Max Cals Bike Rest 4 AMRAP 4 Max Cals Row Rest 4

7 Rounds for time.  200m Run 10 alternating pistols 5 Ground to Overhead 185, 125

1) Supine Grip Bent Over Rows. 6×8 increasing 2) Up Ladder ARMAP 12 1-2-3-4-5….etc Front Squat 135, 95 Lateral Bar Burpees

1) Push Jerk. Find 8 Rep Max 2) Bench Press 5-5-3-3-3 3) Double DB Press 10-10-10-10

Deadlift 5-5-3-3 “Helen” 3 Rounds for Time 400m Run 21 Kettlebell Swings 53, 35 12 Pull Ups

Partner AMRAP 20 100m Buddy Carry or DB 20 Burpees over partner 30 Pull Ups 40 Abmat Sit Ups

Pendlay Rows 5-5-5-5-5 Front Rack Lunges 6-6-6-6-6 Back Squat 5×2@85%+5#