WOD

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#

2,500m Row for Time Then 10 minutes to build to 3 Rep max Jerk *score each individually

1) Bench Press 5×3@ 80% 2) Strict Press 12-12-10-10 3) 50 DB T Push Ups