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Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% 16min AMRAP 16 Kettlebell Sumo Deadlift High Pull200m Run8 Left Leg and Left Arm Kettlebell Deadlifts4 Sumo Deadlifts8 Right Leg and Right Arm Kettlebell Deadlifts2 Rope Climb 15′ MRX 2×10’ or 1×15 Barbell = 275/185 RX+315/215 MRX 205/135 Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12kgs […]

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings 9 Wookie WallBalls6 Han Solo Hang Squat Cleans3 Phantom Menace Push Presses Barbell = 115/80 RX+135/95 MRX 95/65lbsKettlebell = 24/16kgs RX+32/24 MRX 20/12kgsWallball = 20/14 to 10’ RX+20/14 to

Strict Press E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 -Split Jerk (alternate feet) 115/75 RX+135/95 MRX 95/65 1 – 2 – 3 – 4 – 5 –

“Rogue One” by DB For Time: (40min cap) 21 Light Saber Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″ MRX 20/18 50 Death Star Double Unders1 Rogue Bar Muscle-Up RX+ Ring MRX 1 Burpee Chest to Bar Pull-Up 9 Light Saber Swings9 Vader Kettlebell Squats800m Hyperspace Run15 Light Saber

6 Rounds For Time: (30min cap) 40 Double Unders 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65200m Row/Run or 0.5km Bike 10 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows Core & Pistol Development 12 Strict Toe to Bar24 Pistols Left Leg12 Evil Wheels24 Pistols Right Leg12 V-Ups w/15/10lb plate24 Kettlebell Goblet Hold Reverse Lunges

Push Press & Split Jerk Build-up E2MOM 6 Push Press – 6 Split Jerks 3 Push Press – 3 Split Jerks 1 Push Press – 1 Split Jerk 15min AMRAP: 5 Handstand Push-Ups RX+Strict MRX 2/4” Rise Or 5 Shoulder to Overhead 10 Wallball Situps Or 10 Toes to Bar15 Calorie Row/Assault Bike Or 200m Run20 Kettlebell Swings Or 20 Kettlebell/Dumbbell 1 Arm

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

Power Clean & Squat Build-up E2MOM 10 Power Cleans – 10 Back Squats 5 Power Cleans – 5 Back Squats 1 Power Clean – 1 Back Squat “ALEXANDER” 5 Rounds For Time: (25min cap)31 Back Squats 135/95lbs MRX 95/65lbs12 Power Cleans 185/125 MRX 125/85 **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander

Bench Press & Deadlift Build-up E2MOM 10 Bench Press – 10 Deadlifts 5 Bench Press – 5 Deadlifts 1 Bench Press – 1 Deadlift Continuous Running Clock For Max Reps: 0:00-2:00 : Run /Row 200m or Assault Bike 0.5km – 5 Over Bar Burpees & 5 Deadlifts… to max Barbell Push-Ups MRX Push-Ups 2:00-3:00 REST 3:00-5:00 : Run

“ANNIE” 50 – 40 – 30 – 20 – 10 rep rounds for time of: Double UndersSit-ups (ab-mat anchored) and/or “KAREN” For Time: 150 WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ and = “BOTH” back to back for time.List which one you start with. (30min cap)