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Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the Bar Burpees4 Toes to Bar5 Hang Power Snatch 95/65 MRX 75/55 Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch2x20sec Head to Floor Straddle Stretch Spend 3min on […]

Overhead Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 10min AMRAP: 21 Back Squats21 Pull-up MRX Ring Row15 Front Squats15 C2B MRX Pull-up9 OHS9MUs (Bar or Ring) MRX C2B Loads = 135/95 MRX 95/65 *repeat if able to finish* Squat Development 10 Kang Squats Barbell20 Skater Squats (10ea)30 Pistols (15ea)1min Wall

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD (RX+) 4 Rounds For Time: (16min cap) 400m Run/Row or 1k Bike15 Box Jumps 30/24” RX+36/30” MRX 24/20” 6min Isometric EMOM Challenge: Min 1 = Bar/Rings Dip Hold or L-Sit Hold Min 2 = Hip Ext HoldMin 3 = Bar/Rings HangMin 4 =

Hang Clean & Jerks E2MOM 3 Hang Cleans – 3 Jerks – 3 Hang Clean & Jerks 2 Hang Cleans – 2 Jerks – 2 Hang Clean & Jerks 1 Hang Clean & Jerk – 1 Hang Clean & Jerk 20min AMRAP: 21/17 Calorie Row/Bike or 300m Run10 Hang Cleans 155/105 RX+185/125 MRX 115/75 5 Jerks Core,

Front Rack Lunge (forward/alt legs) Build Up E2MOM 10 – 8 – 6 – 4 – 2 MainSite WOD (RX+) 5 Rounds For Time: 15 Pull-up RX+ L-Sit Pull-Up MRX Ring Row 30 Air Squats RX+ Pistols (alt legs) Flexibility & Squat Development 2x30sec Overhead Squat Hold2x30sec Pigeon/Swan/Piriformis Stretch 2x30sec Couch Stretch or Modified Couch

TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60 Deadlifts (1 Deadlifts, 1 holds Barbell at the top)40 Wallball Sit-Ups (partner passing over barbell) 20 Burpee Toes to Bar (1 works, 1 hangs on bar)10 Ground to Overhead (1 works

Split Clean EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust Weights Hang Split Snatch EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust Weights Split Jerk EMOM 2-2-2 (from floor / alt legs) “Raise the Roof” by DB For Time: (20min cap) 200m Run/Row or 0.5k Bike 20 Handstand Push-Ups 200m Run/Row or 0.5k Bike20 Split Clean &

“Fast 40s” by DB For Time: (30min cap) 400m Run/Row or 1k Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 400m Run/Row or 1k Bike 40 Thrusters Rest 1min 400m Run/Row or 1k Bike40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 400m Run/Row or 1k Bike40 Toes to Bar or WallBall Sit-up 20/14lbs MRX 20/10 Rest 1min 400m Run/Row or 1k Bike40 WallBall Shots

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every min – perform 5 Burpees, for the rest of the minute = max thrusters, until next minute then – 5 Burpees & max thrusters Continue pattern until 100 Thrusters. LT Robert James Kalsu (Apr 13, 1945-Jul

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power Snatch to 3 Hang Power Snatch 1 Power Snatch to 4 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch Team WOD“Your Turn, My Turn” by DB 18min