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3 Split Jerks EMOM x 3 min Rest 2min / add weight 2 Split Jerks EMOM x 3 min Rest 2min / add weight 1 Split Jerk EMOM x 3 min (from floor) Main Site WOD 4 Rounds For Time: (16min cap) 400m Run 1min Handstand Hold on wall RX+ Freestanding Handstand Hold MRX High Plank […]

3 Hang Squat Cleans EMOM x 3 min Rest 2min / add weight 2 Hang Squat Cleans EMOM x 3 min Rest 2min / add weight 1 Hang Squat Clean EMOM x 3 min 12min AMRAP: 36 Double Unders12 Wallball Sit-ups 20/14lbs MRX 20/10lbs6 Hang Squat Clean 135/95 RX+ 165/115 MRX 95/65 Squat & Pistol

*Athlete’s Choice* A. Hang Snatch to OHS E2MOM for 10 minutes: 1 Hang Snatch to 1 OHS B. 20 Minute AMRAP: 4 Hang Snatch 115/75 RX+ 135/95 MRX 75/55 5 OHS 9 Pull-ups RX+ Chest to bar 18 WBS 20/14 10’/9′ MRX 20/10 9′ 200m Run ****OR**** OPEN WOD 21.2 For Time: (20min cap) 10

3 Front Squats EMOM x 3 min Rest 2min / add weight 2 Front Squats EMOM x 3 min Rest 2min / add weight 1 Front Squat EMOM x 3 min (from floor) Main Site WOD 20min AMRAP: 25 Over Bar Burpees15 Bodyweight Back Squats Core Development & Stretching 1min High Plank Hold2x30sec Butterfly Stretch2x30sec

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time: (35min cap)3 Cleans 225/155lbs MRX 185/125lbs200m Run20 Kettlebell Snatches (10ea arm) 24/16kgs MRX 20/12 Rest 2min after each round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine

OPEN WOD 21.2 For Time: (20 min cap) 10 Dumbbell Snatch 50/35 Ages 14-15 and 55+ 35/20 15 Burpee Box Jump Overs 24″/20″ Ages 55+ 24″/20″ step-ups allowed 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs 40 Dumbbell Snatch 15 Burpee Box Jump Overs 50 Dumbbell Snatch

Bench Press E3MOM5 sets X 10 reps @ 65-75% 5 Rounds For Time: (21min cap)6 Handstand Push-Ups RX+Strict MRX 2/4″rise OR Strict Press 9 Barbell Push-Ups MRX Push-Ups12 Hang Snatch 95/65 RX+115/75 MRX 75/55 15 Pull-Ups MRX Ring Rows OR 1 Rope Climb 15’ MRX 1×10′ Core & Chest Development 25 DB Bench Press 10 Skin the Cats 25 Band

WOD “The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing by DB 1000m Isle of Man Row 17 *WB Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches

*Athlete’s Choice* Death by Deadlifts and Bar Facing Burpess 225/155 MRX 185/115 In the first minute, perform 1 deadlift and 1 bar facing burpee. In the second minute, perform 2 deadlifts and 2 bar facing burpees. Continue adding one rep of each movement and see how long you can last. If needed, sit out a

3 Thrusters EMOM x 3 min Rest 2min / add weight 2 Thrusters EMOM x 3 min Rest 2min / add weight 1 Thruster EMOM x 3 min (from floor) 4min AMRAP: 20 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 10 Thrusters 95/65 RX+115/75 MRX 75/55 2min Rest 4min AMRAP: 20 Box Step-Ups 10 Thrusters Core