WOD

Clean 9×2 (build to a heavy double) For Time: 1000m Row (Buy-In) 15-12-9-6-3 Toe-2-Bar DB Snatch (50, 35) Pistols DB Snatch (50, 35)

Press 5×4 40% x 4 50% x 4 60% x 4 70% x 4 80% x 4 For Time: (Buy-In) (45, 35) 50 Hang Clean 50 Press 1-10 KB Swings (53, 35) Front Rack KB Box Step Over (53, 35) (24, 20)

Back Squat 5×4 40% x 4 50% x 4 60% x 4 70% x 4 80% x 4 “Rene” 7RFT 400m Run 21 Walking Lunge 15 Pull-Up 9 Burpee *If you have a 20lbs weighted vest or body armor, wear it.

3 Man Team: 20/20/20-15/15/15-10/10/10 Calorie Bike 9/9/9-12/12/12-15/15/15 Power Clean (115, 75) 20/20/20-15/15/15-10/10/10 Calorie Row 12/12/12-15/15/15-18/18/18 Overhead Squat (95, 65) 600m-400m-200m Team Run 9/9/9-15/15/15-21/21/21 Power Snatch (75, 55)

Jerk 10×1 (build to a heavy single) For Quality: 6 Turkish Get-Ups (53, 35) (3 per arm) 15 Strict Pull-Up 15 Strict Ring Dip 4 Turkish Get-Up (53, 35) (2 per arm) 12 Strict Pull-Up 12 Strict Ring Dip 2 Turkish Get-Up (53, 35) (1 per arm) 9 Strict Pull-Up 9 Strict Ring Dip

U.S. Army Physical Fitness Test 2 Min: Max Reps Push-Up 2 Min: Max Reps Sit-Up 2 Mile Run For Time

Snatch 10×1 For Time: 750m Row 1 Rd “16.3” 500m Row 2 Rds “16.3” 250m Row 3 Rds “16.3”

Bench Press 5×5 35% x 5 45% x 5 55% x 5 65% x 5 75% x 5 3 Rounds: 4 Minute Cap: 200m Run 10 Burpee Max Reps Double Under (Rest 1 minute after each round) 3 Rounds: 4 Minute Cap: 20 Box Jumps (24, 20) 4 Wall-Walks Max Reps Wall-Ball Shots (20, 14)

Front Squat5x5 “DT” 5RFT 12 Deadlift 9 Hang Clean 6 Push-Jerk

2 Man Team: 0:00 – 12:00 Team Max: “Shankle Complex” 12:01-14:00 Rest/Transition 14:01-Completion: 40 Bar-Facing-Burpee (20 each) 40 Thruster (95, 65) (20 each) 30 Bar-Facing-Burpee (15 each) 40 Thruster (115, 75) (20 each) 20 Bar-Facing-Burpee (10 each) 40 Thruster (135, 95) (20 each)