W.O.D

Part I - Alt. EMOM(10)
EVEN - 30sec HS hold or 30'-50' Handstand-walk (athlete's choice)
ODD - 20-40 Double unders (athlete's choice) or 5 triple unders

Part II - 5 RFT of:
- 200M run
- 15 Wall Ball Shots 20#/14#
- 15 KB Swings 53#/35#

**20min time cap

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Part I - 4 Rds. of complex, every other minute:

1 Shoulder Press + 3 Push Press+ 5 Push Jerks

Part II - AMRAP(8), with last load from complex
1 Power Snatch - 3 T2B
2 Power Snatch - 6 T2B
3 Power Snatch - 9 T2B
each round you add 1 snatch and 3 T2B till time expires

Core - 3x25 supermans (not holds)

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6 rounds for time of:
- 10 C2B Pull Ups
- 10 Box Jump overs or 15 Box Jumps. 24"/20"
- 400M Row

Core - 3x10 Hollow Rocks

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Skill - HSPU's

WOD - AMRAP(15):
10 Front Squats 95#/65#, 10 Burpees to pull up bar
15 Front Squats 115#/75#, 15 BTPUB
20 Front Squats 135#/95#, 20 BTPUB
25 Front Squats 155#/105#, 25 BTPUB
30 Front Squats 185#/125#, 30 BTPUB
35 Front Squats 225#/155#, 35 BTPUB

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Part I - Clean & Jerk heavy single. Compare to: 3/15/16

Part II - 3x400M run. Each run starts 4 minutes after the previous run.
0:00, 4:00, 8:00

Core - 3 max efforts L-holds from pull up bar.

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For time:
10 clusters 95/65#/ 50 M row
9 clusters/ 100M row
8 clusters/ 150M row
7 clusters/ 200M row
6 clusters/ 250M row
5 clusters/ 300M row
4 clusters/ 350M row
3 clusters/ 400M row
2 clusters/ 450M row
1 clusters/ 500M row

**30min time cap**

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Part I - 5 Rounds of 3 Position Squat Clean, every other minute:
Pockets/ATK/Floor

Part II - 5 RFT of:
- 200M run
- 12 C2B pull ups
- 18 HR Push Ups

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Part I - Alternating EMOM(12).
ODD - 2 legless or 3 reg rope climbs
EVEN - 4-10 ring dips (athlete’s choice on reps but try to maintain same number throughout EMOM)

Part II - AMRAP(12):
- 15 cal. row
- 15 wall ball shots. 20#/14#

Core - 2 max effort weighted plank holds

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Part I - Gymnastics Benchmark. BMU/C2B/PU/ banded pull ups - As many as you can in 3 minutes.
Compare to: 8/9/16

Part II - 3RFT of:
- 800M run
- 15 Burpee Box Jumps. 30”/24"

Core - 2x10 slow back extensions

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Part I - 4 rounds of the following complex, every other minute:
Hang snatch pull + hang power snatch + OHS + hang squat snatch. Compare to: 7/28/16

Part II - AMRAP (10):
- 3 Power Cleans (with last load from complex)
- 6 HSPU’s
- 9 T2B

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