WOD

Deadlift 5×5 For Time: Bike 2 Miles. 2 Rounds: 50 Abmat. 10 Muscle-Up.

For Time: 30-40-50 Air Squat Double Under 15 Hang Snatch (115, 75) 20-15-10 DB Bench Press (50’s, 35’s) Toe-2-Bar 15 Hang Snatch (115, 75)

Clean 10×1 (build to a heavy single) Partner WOD 1800m Row (swap every 300m) 15-12-9-6 KB Swings (53, 35) Slam Ball (20, 12) 1800m Buddy Run (3 Loops)

Press 5×5 35% x 5 45% x 5 55% x 5 65% x 5 75% x 5 Via CrossFit Linchpin: 12RFT: 4 Strict Pull-Ups 3 Strict Handstand Push-Up 2 Strict Ring Dip

Back Squat 5×5 AMRAP 20: 50ft Med-Ball Lunge 21 Wall-Ball Short 21 Med-Ball Step Over On the 4, 8, 12, and 16: 200m Run

Meeting at TVA NATURE TRAILS Parking lot at 9:00am!

For Time: (Relay) 21-18-15-12-9-6-3: Calorie Row (1st) KB Deadlift (70’s, 53’s) (2nd) 10-12-14 (Relay) C2B Pull-Ups (3rd) HSPU (4th) 50 Clean & Jerk (135, 95) (swap as needed)

For Time: 600m Team Run (Part 1 Buy-In) 21-15-9 Tandem Deadlift (315, 225) Synchronized Bar-Facing-Burpee 600m Team Run (Part 2 Buy-In) 50-40-30-20-10 Synchronized Abmat Sit-Ups Synchronized Air Squats

3 Man Team: 150 WBS 150 DU (each) (every 50) 150 WBS 150 DU (each) (every 50) 150 WBS

2 Man Team: 8 Rounds: (4 each) 12 Thruster (75, 55) 12 Knees-2-Elbows 6 Rounds: (3 each) 10 Calorie Bike 20 Air Squats 4 Rounds: (2 each) 16 Overhead Lunge (8 per leg) 8 Power Snatch (75, 55)