For Time (Fitness) 4-3-2-1Wall Walk 12 DB Lunges (DBs at Side) 4 Devil Press (20/35) (Comp) 5-4-3-2-1 Wall Walk 12 DB Lunges (DBs at Side) 6 Devil Press (35/50)

Teams of 2 100 Synchro Sit Ups 1500m Row 50 Synchro Sit Ups 500m Row 50 Synchro Jumping Lunges 500m Row 50 Double DB Box Step Ups 1500m Row 50 DB Thrusters Divide the Rows, Step Ups and Thrusters

Every 5:00 for 5 Rounds (Fitness) 400m Run 30 Double Unders 6 Ring Dips 12-12-8-4-2 Deadlift (Comp) 400m Run 60 Double Unders 12 Ring Dips 12-12-8-4-2 Deadlift Build Deadlift weight over 5 Rounds Must be a weight you can cycle, no singles

Clean and Jerk Every 0:45 for 18 Rounds 1) 3 Hang Power Cleans 2) 2 Hang Squat Clean + Push Jerk 3) Hang Clean w/4 second pause in Catch + Split Jerk Accessory 4 Sets: 100' Farmers Carry AHAP (0:30 Rest) 12 DB Z-Press (0:30 Rest) 5/5 Turkish Sit Ups (0:30 Rest) 20 Straight Arm [...]

Snatch (Fitness) Every 2:00 for 8 Rounds Snatch Deadlift w/5 Second Lift off + Hang Snatch High Pull + Hang Power Snatch + Hang Power Snatch (Comp) Every 2:00 for 8 Rounds Snatch Deadlift + Hang Snatch High Pull + Hang Snatch + Hang Snatch High Pull + Hang Snatch

10 Rounds - Teams of 2 (5 Rounds Each) (Fitness) 10 Deficit Push Ups (Between DBs) 5 Toes To Bar 10 Hang Power Cleans (65/95lbs) 200m Run (Comp) 10 Handstand Push Ups 10 Toes To Bar 10 Hang Power Cleans (95/135lbs) 200m Run

AMRAP 4:00 Max Cal Row EMOM including 0:00 - 8 Burpees (Rest 3:00) AMRAP 4:00 Max Wallballs (14/20) EMOM including 0:00 - 6 DB Hang Clean and Jerks (2 DB’s) (Rest 3:00) AMRAP 4:00 Max KB Swings (16/24) EMOM including 0:00 - 8 Box Jumps (20/24") (no rebound)

AMRAP 4:00 (2:00 Rest) x 3 (Fitness) 10 Strict Pull Ups 10 Overhead Squats (35/45lbs) 10 DB Lunges (DB’s at side) (20/35lbs) (Comp) 5 Bar Muscle Ups 10 Overhead Squats (65/95lbs) 20 Jumping Lunges

Teams of 3 Waterfall Style EMOM (Fitness) 1:00 - 12 Single DB Box Step Ups (20/35) 1:00 - 8 Hang Squat Clean (65/95lbs) 1:00 - 4 Wall Walks 1:00 Cal Row 1:00 Rest WOD is complete after 250/300 Cals on the Rower are complete For “Rx” - ensure buy in movements and minutes are complete [...]

For Time (Fitness) 100 Double Unders 5 Rope Climbs (No Jumping) 100 Air Squats 50 Push Ups 100 Double Unders (Comp) 100 Double Unders 100 Push Ups 100 Air Squats 10 Rope Climbs (No Jumping) 100 Double Unders