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“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring, annotate which) *30min cap on all 3 WOD choices *All 3 WODs athlete must dead hang/full arm extension before pull-up/Muscle-Up *compare to 13 Jun 21; 4 Oct […]

“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min Rest 3 min 400m Run20 Deadlifts Rest 1 min 200m Run20 Hang Clean Rest 1

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 – Run / Row 200m or Bike 0.5km 10 Over the Bar Burpees to MAX Barbell Push-Ups MRX Push-Ups 2:00-3:00 REST 3:00-5:00 – Run / Row 200m or Bike 0.5km 10 Barbell Push-Ups MRX Push-Ups to MAX Wallball Sit-Ups 20/14lbs 5:00-6:00 REST 6:00-8:00

2 Rounds For Time: (26min cap) 400m Run/Row or 1k Bike 50 Dumbbell Snatch (alt arms) 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm) Dumbbells = 50/35lbs MRX 35/20lbs Core Challenge (straight thru No stopping) 15 Hip Extensions15 GHD Sit-ups1min High Plank Hold 15 Bar Hang Leg Lifts 1min Low Plank Hold 15 V-Ups1min Hollow Hold CFHSV Running &

Team WOD“Two Steppin” by DB For Time: (32min cap) Partner 1 RUN 200m – Partner 2 11 Kettlebell Goblet Step-Ups Partner 2 RUN 200m – Partner 1 11 Kettlebell Goblet Step-Ups Partner 1 Row 250m – Partner 2 11 Cleans Partner 2 Row 250m – Partner 1 11 Cleans Partner 1 RUN 200m – Partner 2

Hang Power Snatch & Hang Squat Snatch Build-up E2MOM 6 Hang Power Snatch – 6 Hang Squat Snatch 3 Hang Power Snatch – 3 Hang Squat Snatch 1 Hang Power Snatch – 1 Hang Squat Snatch 5min AMRAP 10 Hang Power Snatch 95/65 RX+135/95 MRX 75/55 35 Double Unders REST 3min 5min AMRAP 5 Hang

Power Clean & Hang Power Clean Build-up E2MOM 6 Power Cleans – 6 Hang Power Cleans 3 Power Cleans – 3 Hang Power Cleans 1 Power Clean – 1 Hang Power Clean For Time: (20min cap)15 Hang Power Cleans 115/75 RX+135/95 MRX 95/65 400m Run or ROW or 1km Bike 30 Wallball Slams 20/14lbs MRX 20/10lbs15 Power Clean600m ROW or Run or 1.5km Bike30

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 Randisabelly:For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One bar per Athlete; Athlete is responsible for load changes* Core & Snatch Development 15 Right Knee to Left

“D-Day” by DBFor Time: (40min cap) 1900m Row or Run to Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar Pull-Ups 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead)44 Over the Bunker Jumps (Box Jump Overs can use hands) 10 Climb the Cliff Pull-Ups RX+ Strict

For Time: (27min cap) Buy-in: 800m Run or Row or 2k Bike 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 Hang Squat Clean 75/55lbs RX+95/65 MRX 45/35 Over the Bar Burpees Cash-out:400m Run or Row or 1k Bike Core, Guns & Grip Development 20 Reps Barbell