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5 Rounds for Load E5MOM = 25min 10 Box Jumps 24/20″ MRX 20/18″ 6 Deadlifts to 5 Hang Power Clean to 4 Shoulder to 0verhead 10 Box Jumps ** Rules = Athlete has the whole 5min to use as they wish to complete the exercises in order, once the bar is picked up it cannot […]

For Time: 1000m Run42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 18 Toes to Bar800m Run21 Kettlebell Swings15 WallBall Shots9 Toes to Bar600m Run15 Kettlebell Swings9 Wallball Shots7 Toes to Bar400m Run9 Kettlebell Swings7 WallBall Shots5 Toes to Bar200m Run Flexibility Development 2x30sec Couch Stretch

Thruster Build Up: E2:30MOM 3 – 3 – 3 – 3 – 3 OPEN WOD 19.5 For Time: 33 – 27 – 21 – 15 – 9 reps of: Thrusters 95/65 14-15 & MRX 65/45 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups Reminder: We will be hosting The Open today at 915am and

Death by Burpees and KBS for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swings the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back. Team

Build Up E2MOM 5 Strict Press – 4 Push Press -3 Jerks 4 Strict Press – 3 Push Press -2 Jerks 3 Strict Press – 2 Push Press -1 Jerk 4min AMRAP: 24 Double Unders2 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 4 Dips RX+ Ring6 Hand Release Push-Ups Rest 2min 8min AMRAP: 12 Handstand

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/2517 Irish KB Swings1000m Isle of Man Row17 GHD Shamrock Sit-Ups MRX Ab-mat 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/5580 Dublin Double Unders17 Pull-ups for St Patrick RX+ C2B17 Romano-British Back Squat

15 min Build Up 5min Build Up to a Heavy Shoulder to Overhead5min Build Up to a Heavy Hang Squat Clean 5min Build Up to a Heavy Deadlift 3min AMRAP: 5 Strict Pull-Ups10 Barbell Push-Ups5 Front Squats 135/95 RX+ 155/105 MRX 115/75 REST 2min 3min AMRAP: 5 Shoulder to Overhead10 Deadlifts5 Hang Squat Cleans REST

Power Snatch: 3 – 3 – 3 – 3 -3 E2:30MOM Build up to a 3RM (TnG) Open WOD 19.4 For Total Time: 3 Rounds of: -10 snatch 95/65 Teenagers 14/15 and MRX 65/45 -12 bar facing burpees rest 3 minutes 3 Rounds of: -10 bar muscle-ups MRX chest-to-bar pull-ups -12 bar facing burpees We

18 Min Build Up 9min Build-up Snatch (Power or Squat) to9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100 Double Unders15 Clean & Jerk 135/95 RX+ 155/105 MRX 95/65 *Athletes choice on power or squat, goal is fastest time and may

Running, Rowing, and Double-under Sprint Sets 1min AMRAP: Run 200m & Max Thrusters 95/65 MRX75/55 1min AMRAP: Row 200m & Max Over Bar Burpees 1min AMRAP: 50 Double Unders and Max Sumo Deadlift High Pulls 3min AMRAP: Run 400m & Max Thrusters 95/65 MRX75/55 3min AMRAP: -Row 400m & Max Over Bar Burpees 3min AMRAP: