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Front Squat E3MOM 6 – 5 – 4 – 2 Team WOD 9min Synchronized AMRAP: Partner 1 Row 200m (switch each round) Partner 2 Run 200m or 0.5km Assault Bike Partner 1 & 2 = 12 Synchronized Thrusters 75/55 RX+ 95/65 MRX 55/35 Partner 1 & 2 = 6 Synchronized Pull-ups RX+ Chest to Bar REST 3min […]

EMOM x 4 Activator: 1st Min: 11/8 Calorie Row 2nd Min: 7 Goblet Squats 3rd Min: 4 Burpee Pull-ups OPEN WOD 20.5 For Time, Partitioned Any Way: (20 minute cap) 40 Ring Muscle-Ups (ages 55+ chest to bar pull-ups) 80 Calorie Row 120 WBS 20/14 10/9′ (ages 55+ 20/10 9′, ages 14-15 14/10 9′) ***********************************************************************

Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 15 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 9 WallBall Sit-Ups 20/14lbs MRX 20/10 45 Double Unders Core Development & Stretching 15 Glute Ham Raises30sec Butterfly Stretch x 215 Hip Extensions30sec Straddle Stretch X 215

“Perplexed Presidential Priorities ” by DB For Time & Country:20 Democractic Divide Deadlifts 115/80 RX+ 135/95 MRX 95/65 2 Kurdish Climbs 15′ MRX 10′800m Border Crossing Run19 Congressional Power Cleans 2 Trump Thrusters200m Biden Blitz Row20 Pelosi Pull-Ups RX+ Chest to Bar2 Supreme Court Squat Snatches800m Border Crossing Run19 House Hang Power Cleans2 Kurdish Climbs

HERO WOD “HALL” 5 Rounds For Time: 3 Cleans 225/155lbs Run 200 meters20 Kettlebell Snatches 24/16kgs (10 each arm) REST 2min after each round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities.

Deadlift E3MOM 6 – 5 – 4 – 2 6min AMRAP: 12 Deadlifts BW/75% BW6 Barbell Push-Ups3 Over Box Jumps 24/20 RX+30/24″ MRX 20/18 REST 3min 6min AMRAP: 6 Deadlifts BW/75% BW 6 Box Jumps6 Toes to Bar *Athletes Choice on order of AMRAPs* Core Development 20 Hip Extensions to Glute Ham Raise 1min Left

Clean & Jerk: 5 – 4 – 3 – 2 – 1 E2:30MOM OPEN WOD 20.4 For Time: (20 minute cap) 30 Box Jumps/Step-Ups 24/20″ 15 Clean & Jerks 95/65 30 Box Jumps/Step-ups 15 Clean & Jerks 135/85 30 Box Jumps/Step-ups 10 Clean & Jerks 185/115 30 Pistols, alternating 10 Clean & Jerks 225/145 30

Bench Press E3MOM 10 – 20 – 5 – 2 – 1 “Good Luck” by DB5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes on Wallball15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 15 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core Development 1 min High Plank Hold 25 Band Pull-Aparts 1 min Low Plank Hold

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups6 Over Bar Burpees 4min REST “FREDDY” 13min AMRAP:Buy-in Treat of 800m Run / 2km Assault Bike Then 13 Hang Power Snatch 95/65

For Max Load E2MOM x 14min 1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as the front squat, still perform FS* “A New Goal” by DB For Time: 30 Cleans 135/95 RX+ 155/105 MRX 95/65 30 Front Squats30 Shoulder to Overhead *can squat clean in