Every :90 for 10 rounds

2 Hang Squat Snatches

3 Overhead Squats

(Increase weight with good form)

12min Ascending Ladder
2-4–6-8-10-12-14-16…

Pull Ups

Push Ups

30 Double Unders after each set

Every Minute on the Minute for 12 Minutes

Even Minutes: AMRAP Wall Balls

Odd Minutes: 7 Deadlifts 315/225

30-20-10

Front Rack Lunges 155/105

15 Strict Ring Dips between sets

Partner WOD
3 Rounds
400m Run
60 Sumo Deadlift High Pulls 75/55
400m Run
60 Thrusters

*Runs done together, one athlete working at a time for reps

(If Rain: 60 Box overs instead of run)

5 Round
5 Chest to Bar Pull Ups
20 Push ups
5 Chest to Bar Pull Ups
20 V ups
5 Chest to Bar Pull Ups
20 Air Squats

Every 2:00 for 8 Rounds
2 Power Cleans and Jerks

*Increase Weight with good form

Cash Out: 50 Burpees for time

Buy in:

500m row sprint test

10 rounds

1:00 to complete

10 Kb taters 53/35

10 grappling shoot throughs

AMRAP 10m shuttle run

:30 rest between each round