CONDITIONING Metcon (Time) Partner Murph" In Pairs 5 RFT 300m Run (together) 20 Pull Ups 40 Push Ups 60 Air Squats

ABDOMINAL Metcon 5x 10" Hollow Hold 10 Hollow Rocks 10 Alternating V Ups 10" Hollow Hold Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Wallballs 20 Lunges 20 Sit Ups

SNATCH Weightlifting Hang Power Snatch (5×2) Metcon (Time) For Time 30 Hang Power Snatch (40/25) 30 HSPU 30 OHS 30 Burpees 30 Hang Squat Snatch

ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) Metcon (Time) 3 RFT 600m Run 15 Box Jumps 15 Ktb Swings

CONDITIONING Metcon (Time) A. For Time 30/20-20/15-10/10 cal Row 20-15-10 HSPU/HRPU 30-20-10 Ktb Snatch Metcon (Time) B. For Time 100-75-60 DU 20-15-10 T2B 30-20-10 Goblet Squat

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) WOD A. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 5 Clean & Jerk (50/35kg) Metcon (AMRAP – Rounds and Reps) B. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 15 V-Ups *2’ Rest between A and B

CONDITIONING Metcon (AMRAP – Reps) 6x 3’ ON / 2’ OFF A) 20 Thrusters (40/30kg) 300m Run Max Thrusters Metcon (AMRAP – Reps) B) 20 Hang Power Clean 300m Run Max Hang Power Clean Metcon (AMRAP – Reps) C) 20/15 Pull Ups 300m Run Max C2B/Pull Ups

ABDOMINAL WORKOUT Metcon 5x 20 Bicycle Sit Ups 10 Lying Toe Touch Crunch 10 Lying Leg Raises 10 V-Ups/Tuck Ups Metcon (Time) 3 RFT 30 Wallballs 20 Alternating Ktb snatch 10 Burpee Box Jump Overs

SNATCH Weightlifting Hang Power Snatch (5×3) Hang Power Snatch 5×3 Metcon (Time) 5 RFT 7 Snatches 10 Front Squats 40 DU

ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×8) Romanian Deadlift 4×8 Metcon (Time) 4 RFT 10/8 Pull Ups 12 Deadlifts 14 Burpees