3 Rounds 4/3 Legless Rope Climbs 15/10 Plate Push-Ups (65/45) 45 Second L-Sit-Hold -Rest 2 Minutes- *Scaled : 8 Strict Rope Pull-Ups

1 1/4 Front Squat

3, 2, 1, 3, 2, 1 @ 80, 85, 90, 80, 85, 90 %

5 Rounds For Time 24/18 Calorie Row 16 Lateral Burpees Over Rower 8 Strict HSPU (6/4") (25Minute Cap) RX: 4/2" INT: No Deficit *Dont Stop Moving

50Minute AMRAP 20/15 Calorie Erg Bike Rest 90Seconds 250m Row Rest 90Seconds 250m Ski Erg Rest 90seconds

Power Snatch + Hang Snatch + Full

3, 3, 3, 2, 2, 2, 1, 1, 1, 3 @ 45, 50, 55, 60, 65, 70, 75, 80, 85, 90 %

100 Double Unders Then 15-12-9 Thrusters (115/75) T2B (5Minute Cap) *Scaled:75/55

10Minute EMOM 3/2 Ring Muscle-UPs 30 Double-Unders *Complete Both In Same Minute *Scaled: Transitions + Dips (Banded)

5 Sets @Walking Pace 5 Z Press *Each Arm 10 Glute Ham Extentions 10 Inverted Ring Rows @10 Hold At Top 10Seconds 10 GHD Sit-UPs (Weighted) 10 Double KB Front Rack Box Step-Up Overs (24/20") *Total *Build on Each Set

Power Clean + Full Clean + Push Jerk Split Jerk

3, 3, 3, 2, 2, 2, 1, 1, 1, 3 @ 45, 50, 55, 60, 65, 70, 75, 80, 85, 90 %

Clean Pull (Deficit)

3 x 3 @ 95, 100, 105 %

NO WOD Today! Focus on Lifting and Acc (WZA WODS Starts thursday)

Pick one Of The Qualifiers of your Choice Today If you Feel Like Training Today! Friday And Saturday we will Stick To Lifts and Skill Based on These Workouts

For Time 600Ft Shuttle Run 60 Pull-Ups 400Ft Shuttle Run 40 Chest To Bar Pull-Ups 200Ft Shuttle Run 20 Bar Muscle Ups Time Cap: 10 Minutes This event is for time and begins with the athlete standing behind their shuttle run tape. At the start of the clock, athletes will perform a 600ft shuttle run, in 24 total 25ft increments. For avoidance of doubt, one rep is equivalent to one 25ft length. Upon completion of the 24th length, the 600ft shuttle run is complete at which point the athlete will perform 60 pull-ups. At the completion of the 60th pull-up, the athlete will once again complete shuttle runs, this time for a total of 400ft. This will be in 16 total 25ft increments. At the completion of the 400 foot shuttle run, athletes will perform 40 chest to bar pull-ups. At the completion of the 40th chest-to-bar pull-up, the athlete will complete one final 200ft shuttle run. This will be in 8 total 25ft increments. Once complete, athletes will perform 20 bar muscle-ups. At the completion of the 20th repetition or the 10 minute time-cap, the workout will be complete, and the athlete’s score will be recorded.

Back Squat

3 x 2 @ 90 %

9min AMRAP +3 Hang Power Snatches 75/55 +3 Overhead Squats 30 Double Unders (3/3/30, 6/6/30, 9/9/30, etc…) Time Cap: 9 Minutes

5 Rounds x 2min AMRAP 20 Bar-Facing Burpees Max Effort Clean & Jerks 1min rest Time Cap: 14 Minutes R1: 95, 65 lb R2: 135, 95 lb R3: 185, 125 lb R4: 225, 155 lb R5: 275, 185 lb *Scaled: R1: 75, 55 lb R2: 95, 65 lb R3: 135, 95 lb R4: 185, 135 lb R5: 225, 155 lb

3 Rounds For Time 25FT HS-Walk 15/12 Calorie Bike 10 Deadlift (275/185) 25FT HS-Walk 15/12 Calorie Bike 10/7 Ring Muscle-Ups 22 Minute Cap *Each Round Add 25Ft To Each HS-WAlk *Scaled: 225/155, Ring Dips , 10 Plate Walks Each HS-WAlk