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For Time: (3min cap)500m Row or 400m (Run for Leaderboard) or 1.2km Assault Bike “Tabata Something Else” Tabata Pull-UpsTabata Push-upsTabata Air Squats (air squat to wallball OK) Tabata Sit-ups (ab-mat) OR “Strict Tabata Something” Tabata Front Squats 75/55 RX+95/65 MRX 55/45 Tabata Strict Chin/Pull-Ups MRX Ring Row Tabata WallBall Sit-Ups 20/14 MRX 20/10lbs Tabata Strict Press OR “Big Dawg Tabata” […]

15min Build-up to a Heavy Snatch and Prep for WOD Main Site New Benchmark WOD “Ingrid” 10 Rounds For Time: (20min cap)3 Snatch 135/95 MRX 95/65 3 Over Bar Burpees Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks30 Barbell or PVC Sotts Press (snatch grip) 30 Left Knee to Right Elbow Plank

Power / Hang Clean & Jerk Build-Up E2MOM 1 Power Clean to 1 Hang Clean to 1 Push Jerk 1 Hang Clean to 1 Power Clean to 1 Split Jerk 1 Power Clean to 1 Push Jerk1 Hang Clean to 1 Split Jerk 1 Clean & Jerk of Choice 1 Clean & Jerk of Choice

For Time: (35min cap)800m Run/Row or 2km Assault Bike70 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1260 Pistols (alt) MRX Kettlebell Goblet Squats50 Box Jumps/Step-ups 24/20” MRX 20/18” 40 Wall Ball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 30 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5520 Hang Snatch10 Overhead Squats5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise1 Barbell

For Time: (6min cap)1000m Row or 800m Run (for Leaderboard) or 2.5km Assault Bike “NINER11” by DB 9min AMRAP: 9 Right Arm Right Leg Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12 11 Chest to Bar Pull-Ups MRX Pull-ups9 Left Arm Left Leg Kettlebell Deadlifts 11 Wallball Sit-ups 20/14lbs MRX 20/10lbs Core Development 30 Barbell Good Mornings30sec Hip Ext Hold to

EMOM x 4 min 3 Front Squat to 2 Push Press (rack or floor) Rest 2min EMOM x 4min 2 Front Squat to 1 Push Press (rack or floor) Rest 2min 4min Build Up to a 1 RM Thruster (rack or floor) For Time: (18min cap) 10 – 8 – 6 – 4 – 2 Thruster 115/75 RX+135/95

Bench Press Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 2min AMRAP: 5 Hang Cleans 135/95 RX+155/105 MRX 95/65 5 Barbell Push-Ups MRX Push-Ups REST 2min 3min AMRAP: 5 Power Cleans 5 Toes to Bar REST 2min 4min AMRAP: 5 Hang Cleans 5 Barbell Push-Ups MRX Push-Ups 5 Toes

4 Overhead Squats EMOM x 4min REST 2min/ Adjust Load 3 Overhead Squats EMOM x 3min REST 2min/ Adjust Load 2 Overhead Squats EMOM x 2min REST 2min/ Adjust Load 1 Overhead Squats x 1min 10min AMRAP: 50 Double Unders10 Overhead Squats 75/55 RX+ 95/65 MRX 45/35lbs 5 Push-ups RX+ Barbell Push-ups MRX Push-ups Core

Back Squat Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 5min AMRAP: 10 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’5 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″ Rest 3min 5 Rounds For Time: (10min cap)5 Back or Front Squats 155/105 RX+185/125lbs MRX 115/75 5 Burpee Box Jumps Flexibility

For Time: (35min cap)800m Run/Row or 2km Assault Bike60 Deadlifts 135/95 RX+155/105 MRX 95/65 800m Run/Row or 2km Assault Bike45 Hang Cleans800m Run/Row or 2km Assault Bike30 Shoulder to Overhead800m Run/Row or 2km Assault Bike Core Development 25 Each Leg (1 Leg 1 Arm KB Deadlifts)50 Flutter Kicks (2 count)50 Barbell or Banded Good Mornings 25 Reverse Rower Tucks CFHSV Running & Endurance WOD: