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“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell Snatch Core & Skill Development 15 KB/DB Turkish Get-ups Left Arm 25 KB/DB Russian Twists15 KB/DB Turkish Get-ups Right Arm 25 KB/DB Sit-Ups

Back Squats E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 9min AMRAP: 21 Front Squats9 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups 15 Front Squats6 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups 9 Front Squats3 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups Loads = 155/105 RX+185/125

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

Strict Press E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (16min cap) 200m Run/Row or 0.5k Bike20 Strict Press 95/55 RX+115/65 MRX 75/45 20 Box Jumps/Step-Ups 24/20” RX+30/24″ MRX 20/18″ 200m Run/Row or 0.5k Bike20 Push Press20 Box Jumps/Step-Ups200m Run/Row or 0.5k Bike20 Split Jerk (alt feet)20 Box

Hang Power Clean E2MOM 4 – 3 – 2 – 1 – 1 – 1 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/1040 Double-unders 30 Hang Power Cleans 95/65 RX+135/95lbs MRX 75/55 (Rest remainder of time/change weights, Can’t start until 4min) If completed before 4min, add 4min; Complete: 25

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row 1 Mile Run 4k Bike REST 4 min 30 Ring Muscle Ups 60 Chest to Bar Pull-Ups or 60 Ring Dips 90 Pull-Ups or 90 Bar Dips REST 4 min 70 Thrusters 75/55 50 Thrusters 95/65 35 Thrusters 135/95 **Pick one exercise from each group, go in any order

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups (can link T2B and Pull-up in one motion and complete simultaneous) *compare to 5 Jan 18* Core Development 30

“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders 21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips 45 Double Unders 15 Cleans 155/105 RX+185/125 MRX 115/75 15 Ring Dips MRX Bar Dips 30 Double Unders 9 Cleans 185/125 RX+205/135 MRX 135/95 9 Ring Dips MRX Bar Dips *power

Deadlift Build-Up E3MOM Deadlift – 10 @ 50% Sumo Deadlift – 8 @ 60% Deadlift – 6 @ 70% Sumo Deadlift – 4 @ 80% Deadlift – 2 @ 90% Sumo Deadlift – 1 @ Max 14min AMRAP: 7 Sumo Deadlifts 2 Over the Bar Burpees 7 Left Arm Kettlebell Suitcase Deadlifts 2 Over the

Bench Press E2MOM **find a 3RM** 3 – 3 – 3 – 3 – 3 – 3 – 3 7min AMRAP: 10/7 Calorie Row/Bike10 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4”rise Rest 3min 7min AMRAP: 10/7 Calorie Bike/Row10 Handstand Push-Ups or Shoulder to Overhead RX+ Kipping MRX 2/4”rise Barbell Loads = 135/95 RX+165/115 MRX 95/65 Handstands