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“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina Row or 1.2k Bike Add cargo/weight 14 Over the Bar Burpees 14 Power Cleans 115/75 RX+135/95 MRX 95/65 14 Thrusters500m Pinta Row or 1.2k Bike Add cargo/weight 14 Deadlifts 135/95 RX+ 155/105 MRX 115/75 […]

Hang Squat Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/126 Muscle-Ups Bar or Ring *opposite MRX Chest to Bar 12 Goblet Squats REST 3min “Left Hook” by DB 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry with Dumbbell 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb weighted/DB Pull-ups MRX Pull-ups20 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/20 *Based on Nickman, logistic modifications HERO WOD NICKMAN 10 Rounds For time 200-meter farmers carry with both dumbbells35-lb. weighted pull-ups,

For Time: (21min cap)200m Run/Row or 0.5k Bike5 Squat Cleans 135/95 RX+155/105 MRX 95/65 400m Run/Row or 1k Bike10 Squat Cleans600m Run/Row or 2k Bike15 Squat Cleans400m Run/Row or 1k Bike10 Squat Cleans200m Run/Row or 0.5k Bike5 Squat Cleans Core & Squat Development 2min High Plank Hold20 Cossack Squats (alt legs)20 Reverse Kettlebell Goblet Lunges (alt legs)20 Pistols or Progressions (alt legs)2min Low Plank Hold20 Bulgarian

Team WOD 26min AMRAP: Partner 1 – 200m Run / Partner 2 – 200m Row or 0.5k Bike 10 Alternating Hand Release Push-ups MRX Push-ups 10 Alternating Hang Squat Clean Thrusters 20 Partner Passing Wallball Sit-ups Barbell Weight’s = 95/65 RX+135/95 MRX 75/55lbs Wallball Situps = 20/14 MRX 20/10lbs** Athletes switch each round Row / Run /

Snatch Cluster Build Up E2MOM x 16min 1 Hang Power Snatch to 1 Power Snatch 4 Rounds For Time: (16min cap)60 Double Unders or Barbell Mogul Jumps 15 Toes to Bar10 Hang Power Snatch5 Power Snatch Barbell Weight’s = 95/65 RX+115/75 MRX 75/55lbs Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch grip) 25

Sumo Deadlifts & 1 Leg & 1 Arm Deadlifts E2MOM 10 Sumo Deadlifts – 10 Kettlebell Left Leg & 10 Right Leg Deadlifts 8 Sumo Deadlifts – 8 Kettlebell Left Leg & 8 Right Leg Deadlifts 6 Sumo Deadlifts – 6 Kettlebell Left Leg & 8 Right Leg Deadlifts 13min AMRAP: 13 Kettlebell Sumo Deadlift

Front Squat E3MOM 10 – 5 – 5 – 20 Going for 20rep max “Nowhere to Hide” by DB 12min AMRAP: 6 Bar Facing Burpees5 Deadlifts 155/105 RX+ 185/125 MRX 125/85 4 Hang Power Cleans3 Front Squats2 Jerks Core Development 2min High Plank Hold 25 Evil Wheels2min Low Plank Hold 25 Hip Extensions 2min Bar Hang

Push Press to Push Jerks E3MOM6 Push Press to 6 Push Jerks (60-70% of Push Press)5 Push Press to 5 Push Jerks (65-75% of Push Press)4 Push Press to 4 Push Jerks (70-80% of Push Press)3 Push Press to Max Push Jerks (75-85% of Push Press) 3 Rounds For Time (15min cap) 400m Run/Row or 1k Bike 12

“DIANE” 21-15-9 reps of: (15min cap) Deadlifts 225/155 MRX 185/125 HSPU MRX 2”/4” rise Rest 5 minutes EMOM for as long as possible (10 min max) 8 Deadlift or Sumo Deadlift 225/155 MRX 185/125 6 Barbell push-ups MRX push-ups 3 Muscle-ups (ring or bar) MRX C2B