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

CONDITIONING Metcon (Time) For Time 10 Ktb Devil Press 10 Ktb Box Step Overs 20 Ktb OHS 20 Ktb Lunges 30/20 T2B 20 Ktb Lunges 20 Ktb OHS 10 Ktb Box Step Overs 10 Ktb Devil Press

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) 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

WILDCARD Metcon (AMRAP – Rounds and Reps) "Chelsea" 30′ AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

SNATCH Weightlifting Snatch (1×1) Squat Snatch 5-5-3-3-1-1 Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 10-20-30-40-50… Ktb Snatch 5-10-15-20-25… Burpee Box Jump Over

FRONT SQUAT Weightlifting Front Squat (5×8) Front Squat 5×8 Metcon (Time) 10 RFT 3 Power Clean (60/40) 10/8 cal Row

SPLIT JERK Weightlifting Split Jerk (5×1) 5x 1 Push Press 1 Push Jerk 1 Split Jerk Metcon (AMRAP – Rounds) 5 RFT 50 DU 10 Shoulder to Overhead (50/35) 5 C2B (M) / Pull Ups (F)

CONDITIONING Metcon (Time) For Time 50-40-30-20-10 Wallball Box Jumps Ktb Swings *max laps run until the clock reaches 30’

DEADLIFT Weightlifting Deadlift (5×8) Deadlift 5×8 Metcon (Time) WOD For Time 30-20-10 Burpees 90-60-30 DU

PULL UPS/ HSPU Metcon (AMRAP – Rounds) 10’ EMOM a) 5-10 Kipping/Butterfly Pull Up b) 5-10 Kipping HSPU Metcon (Time) 3 RFT 600m Run 20 Thrusters (40/30) 10/8 Toes to Bar