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Bench Press Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85% 3 RFT: (15min cap)100 Doubles or 30 Box Jumps 24/20” MRX 20/18 25 Push-ups20 Kettlebell Swings 24/16kgs RX+32/24 MRX20/12kgs15 WallBall Shots 20/14lbs to 10/9’ MRX20/10 to 9’ 10 Toes to Bar Core […]

For Time: (25min cap) 800m Row/Run or 2km Bike21 Power Clean 135/95 RX+165/115 MRX115/75 21 Ring Dips MRX Bar Dips600m Run/Row or 1.5k Bike15 Squat Cleans15 Ring Dips MRX Bar Dips400m Row/Run or 1.5k Bike9 Hang Squat Clean Thrusters9 Ring Dips MRX Bar Dips200m Run/Row 200m or 0.5k Bike Curls & Stretching 2×20 DB/KB Curls20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits) 2×20

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds For Time: (40min cap)20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups60 Pistols, alternating legs MRX 60 Lunges (alt legs) Core & Handstand Development 50ft Handstand Walk or 5 WallWalks

Power Snatch Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 5min AMRAP: 7 Power Snatch 115/75 RX+135/95 MRX 95/65 3 Muscle Ups (bar or ring) MRX Chest to Bar14 Push-ups Rest 2min / Add Weight 7min AMRAP: 7 Hang Snatch 135/95 RX+155/105 MRX 105/70 2 Rope Climb 15’ MRX 2-10’ or 1-15’7

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10lbs Max Reps WallBall Shots to 10/9’ MRX 9’ Rest 1min after each Round Core Challenge (straight thru no stopping) 1min Bar Hang w/knee tuck1min High Plank Hold1min Hollow Hold 1min Low Plank Hold

Sumo-Deadlift Build Up E3MOM 5 x 5 For Time: (15min cap) 21 Sumo-Deadlifts200m Run/Row or 0.5k Bike 15 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 9 Sumo-Deadlifts200m Run/Row or 0.5k Bike 6 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 3 Sumo-Deadlifts200m Run/Row or 0.5k Bike Barbell = 275/185 RX+365/235 MRX 205/135lbs Core & Flexibility Development 10 Hip Extension to Glute Ham Raise 1min Head to Floor Straddle Stretch

Hang Power Clean Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 For Time: (18min cap)100 Doubles or 30 Box Jumps 24/20 MRX 20/18” Then 2 – 4 – 6 – 8 – 10 Reps of: Hang Power Cleans 20 – 18 – 16 – 14 – 12 Reps of: Toes to

Overhead Squat Build Up E3MOM 5 x 5 “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6 Wallball Sit-Ups Rest 2min 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-Ups MRX Ring Rows Rest 2min 3min AMRAP: 12 Hang Power Cleans12 Hand Release Push-ups Rest 2min

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24kgs MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ HERO WOD WHITTEN 5 rounds for time U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion,

For Time: (34min cap)400m Run/Row or 1k Bike 8 Front Squat 135/95 RX+165/115 MRX 95/65 Rest 1min 800m Run/Row or 2k Bike 16 Back Squat Rest 2min 600m Run/Row or 1.5k Bike 12 Front Squat Rest 1min 1000m Run/Row or 2.5k Bike 20 Back Squat Rest 2min 200m Run/Row or 0.5k Bike 4 Front Squat Core & Pistol Development 20 Wallball Leg Lifts20 Pistols Left Leg20