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Overhead Build Up E2MOM 8 Push Press – 4 Split Jerks 6 Push Press – 3 Split Jerks 3 Push Press – 2 Split Jerks 1 Push Press – 1 Split Jerk 8min AMRAP: 12/10 Calorie Row/Bike or 200m Run4 Wall Walks or 8 Handstand Push-Ups RX+ Strict HSPU 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ […]

Bench Press E3MOM “Pick-em & Hold-em” by DB 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (21min cap) Buy-in52 Patty Cake Burpees (clap Overhead) Then 4 Rounds: 4 Chest to Bar Pull-Ups RX+ Bar Muscle-Ups MRX Pull-Ups13 Wallball Sit-Ups 20/14 RX+ GHD Wallball Sit-Ups MRX 20/10lbs Cash-out 70 Peppermint Patty

Deadlift Build Up E2MOM8 Sumo Deadlifts – 4 Deadlifts 6 Sumo Deadlifts – 3 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlifts – 1 Deadlift 21 – 15 – 9 reps For Time: (15min cap) Deadlifts (sumo or regular)Box Jumps Barbell = 255/155 RX+315/215 MRX 205/135lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″

10 Rounds For Time: (30min cap)10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows 5 Hang Cleans 135/95 RX+165/115 MRX 95/65 10/7 Barbell Push-Ups MRX Push-ups Core & Chest Development 25 Barbell or Banded Good Mornings 25 Dumbbell/Kettlebell Bench Press25 Reverse Rower Tucks25 Band Pull Aparts Across Chest 25 Hip Extensions CFHSV Running & Endurance WOD: 6

“Anabolic Annie” by DB For Time: (30min cap) 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/105 Squat Snatch 135/95 MRX 95/65lbs 40 Double Unders40 Wallball Sit-ups4 Squat Snatch30 Double Unders30 Wallball Sit-ups3 Squat Snatch20 Double Unders20 Wallball Sit-ups2 Squat Snatch10 Double Unders10 Wallball Sit-ups1 Squat Snatch Core & Snatch Development 25 Evil Wheels25 Barbell or PVC

Clean Build Up E2MOM 8 Power Cleans – 4 Hang Squat Cleans 6 Power Cleans – 3 Hang Squat Cleans 3 Power Cleans – 2 Hang Squat Cleans 1 Power Clean – 1 Hang Squat Clean 3 Rounds For Time: (16min cap) 50 Double Unders 5 Cleans 135/95 RX+165/115 MRX 95/655 Front Squats5 Hang Squat Cleans2

Build Up E2MOM 8 Strict Press – 4 Push Jerk 6 Strict Press – 3 Push Jerk 3 Strict Press – 2 Push Jerk 1 Strict Press – 1 Push Jerk 16min AMRAP: 32/26 Calorie Row/Bike or 600m Run 8 Right Arm Kettlebell/Dumbbell Shoulder to Overhead8 Left Arm Kettlebell/Dumbbell Shoulder to Overhead16 Wallball Sit-Up or Toes to Bar 16

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Partner A ROW 200m / Partner B Run 200m 20 Alternating Overhead Squats 115/75lbs MRX 75/55 Partner A Run 200m

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run *compare to 15 Nov 20; 25 Nov 18; 10 Apr 16* DEA Special Agent James “Terry” Watson, 43, of Holly Ridge, LA, was killed during a robbery attempt in Bogotà, Colombia,

Snatch Build Up E2MOM 8 Power Snatch – 4 Hang Squat Snatch 6 Power Snatch – 3 Hang Squat Snatch 3 Power Snatch – 2 Hang Squat Snatch 1 Power Snatch – 1 Hang Squat Snatch 12min AMRAP: 6 Power Snatch 95/65 RX+135/95 MRX 75/55 3 Over the Bar Burpees3 Hang Squat Snatch12/9 Calorie Row/Bike or 200m