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15 minutes to achieve a 10 rep max TnG Deadlift 4 Rounds for time: (20min cap) 15 calorie row/bike or 200m run 10 deadlifts 275/185 RX+ 315/215 MRX 225/155 5 T2B 10 Wallball sit-ups 20/14 MRX 20/10 15 Box Jumps 24/20” RX+ 30/24” MRX 20/18” Isometric Core Development 30sec plank bird dog hold L/R 1min […]

Power Clean EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Hang Power Clean EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Power Clean to Hang Power Clean EMOM 1 – 1 – 1 – 1 – 1 For Time: (15min cap) 21 Calorie Row/Assault Bike or 300m Run 21 Hang Power Cleans 155/105 RX+ 185/125 MRX

Power & Hang Power Snatch E2MOM 3 Power Snatch – 3 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch For Time: (18min cap)18 Power Snatch 115/75 RX+135/95 MRX 95/65 18 Pull-Ups RX+Strict MRX Ring Rows18 Handstand Push-Ups RX+

“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5km Assault Bike25 Toes to Bar50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5km Assault Bike25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs50 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′500m Run / Row or 1.2km Assault Bike15 Toes to Bar30 Russian Kettlebell Swings500m Run

Push Press into Split Jerks E2MOM 4 Push Press into 2 Split Jerks – 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split Jerk – 1 Push Press into 1 Split Jerk 1 Push Press into 1 Split Jerk For Time: (30min cap)120 Double-Unders100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 80 Barbell

Alternating Front & Back Squats Build-Up E3MOM 8 Back Squats – 4 Back Squats – 2 Back Squats 8 Front Squats – 4 Front Squats – 2 Front Squats 5min AMRAP: 800m Run/Row or 2k Assault BikeMax Kettlebell Goblet Lunges (alt legs stationary) 24/16kgs RX+ 32/24 MRX 20/12kgs Rest 3min 5min AMRAP: 800m Row /Run or 2k Assault BikeMax

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row1 Mile Run4K Assault Bike REST 4min 30 Ring Muscle-Ups60 Chest to Bar Pull-Ups OR 60 Ring Dips 90 Pull-Ups OR 90 Bar Dips REST 4min 70 Thrusters 75/55 50 Thrusters 95/65 35 Thrusters 135/95 **Pick one exercise from each group, go in any order you desire and give it

“KB CARSE” 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for Time: (30min cap) *Start each Round with a 50m Bear Crawl*Kettlebell Goblet Squats 32/24 MRX 24/16 Double-UndersDeadlift 185/125 MRX 135/95 Box Jump 30/24″ MRX 24/20″ *Based on HERO CARSE WOD* U.S. Army Corporal Nathan B. Carse, 32, of Harrod,

“Alota Tabata” by DBFor Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Burpees Rest 2 minute/rotate Tabata Sumo Deadlift High Pull 75/55 95/65 65/45lbs Rest 2 minute/rotate Tabata Wallball Box Step Ups (alt legs) 30/24 24/20 20/18“ WB = 20/14lbs 20/10lbs Rest 2 minute/rotate Tabata Thrusters 75/55 95/65 65/45lbs

25min AMRAP: 25 Calorie Row / Assault Bike or 400m Run 25 Handstand Push-Ups MRX 2/4” Rise25 Toes to Bar MRX Knees to Chest 25 Ring Dips MRX Bar Dips 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar HangMin 4 = High Plank