3 Rounds

8 Split Snatch (alt legs) MOD: 40#, did not alternate legs

7 Bar muscle ups MOD: 7 ring rows, 7 bar dips (no band, jump up and focus on slow

negative, per Burt)

Run 400m

6 Rounds

10 Wallballs 20/14

30 Abmats

300m Run

First WOD with 14# Wall Ball!

Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 35#
10 T2B

Tabata

HSPU 3
Burpees 5
Box Jumps 7
PU 4 :(
SU 9 :(

28 TOTAL

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

• 155 squat clean 24" box*

315 X 1

Part 1
3-3-3-3-3 of overhead squats

Part 2
3 rounds, for time
400m run
15 overhead squats @ 55lbs

8 Rounds for Time:
12 KB swings @ 53#
12 KB High Pulls "
12 KB Vert Crunches "

Clean and Jerk Work:
worked up to 235# for 2

Warm Up/Buy In:
Run 1mile for time

-REST 5MIN-

SWOD: Power Cleans
(OTM=On The Minute)

3 OTM 4min @ 75%
3 OTM 5min @ 80%
1 Every 30sec @ 85%
3 Every 30sec @ 75%

-REST 5MIN-

Buy in: 50 BFSU

3 Rounds For Time:

10 Burpees
50FT Overhead Walking Lunge @45LBS
50FT Bear Crawl
10 Ring Dips

Buy Out: 50 BFSU

15MIN OF:

1MIN ROW
1MIN REST

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5 ROUNDS
25 BARBELL JUMPING SQUATS
(1MIN REST BETWEEN ROUNDS)

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10MIN OF:

EMOM 100 SINGLES

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GRINDING GEARS
20MIN AMRAP

5 DEADLIFTS @ 225LBS
400M RUN
10 KB SWINGS @55LBS
200M RUN

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10MIN COOL DOWN MOBILITY STRETCH