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Push Press Build Up E3MOM 5 x 5 12min AMRAP: 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 1) 12 Wallbal Sit-ups 20/14lbs MRX 20/10lbs 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 2) 12 Wallball Sit-ups 20/14lbs MRX 20/10lbs 40 Crossovers Dumbbells = 50/35lbs RX+ 65/70/75 – 40/45/50 MRX 35/20 Kettlebells = 24/16kgs RX+32/24 […]

Deadlift Build Up E3MOM 5 x 5 5 Rounds For Time: (20min cap) 10 Deadlifts 255/175 RX+315/215 MRX 185/125 15 Box Jump Overs 24/20” RX+30/24 MRX 20/18 12/10 Calorie Row/Bike or 200m Run REST 1min after Each Round Core & Grip Development 20 Reverse Rower Tucks 20 Banded or Barbell Good Mornings 20 Finger Tip Push-ups 20 Back

“GI JANE” 100 Burpee Pull-Ups for Time OR “RAMBO” by DB100 Burpee C2B Pull-Ups for Time OR “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring, annotate which) *30min cap on all 3 WOD choices *On all 3 WODs you must dead hang/full arm extension before pull-up/MU. Core Development 20 Weight Plate Ground to Overhead 55/45

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Dumbbell Snatch (alt arms)10 Toes to Bar400m Run/Row or 1k Bike 40 Dumbbell Snatch (alt arms) 20 Toes to Bar400m Run/Row or 1k Bike40 Dumbbell Snatch (alt arms)20 Toes to Bar200m Run/Row or 0.5k Bike20 Dumbbell Snatch (alt arms)10 Toes to Bar DBs = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Core Challenge (straight thru No stopping)

Clean & Jerk Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 MainSite WOD 3 Rounds Each For Time: (20min cap) 15 Clean & Jerks 125/85lbs MRX 85/60lbs 30 Calorie Bike or Row REST 2min after Each Round Core & Guns Development 30 Barbell Curls15 Glute Ham Raises or Reverse Hypers 30

Back Squat Build Up E3MOM 5 x 5 2min AMRAP : 10 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35 10 Front Squats REST 2min 2min AMRAP : 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Pull-Ups MRX Ring Rows REST 2min 4min AMRAP: 10 Sumo Deadlift High Pulls 24/16kgs RX+32/24

“D-Day” by DBFor Time: (40min cap) 1900m Row or Run to the Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead)44 Over the Bunker Jumps (Box Jump Overs – can use hands) 10 Climb the Cliff Pull-Ups RX+ Strict Chest to

Team WOD“Two Steppin” by DB For Time: (32min cap) P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row 250m – P2 11 Cleans P2 Row 250m – P1 11 Cleans P1 RUN 200m – P2 11 Front Squats P2 RUN 200m – P1 11 Front Squats P1 Row 250m – P2 11 Kettlebell Goblet Step-Ups P2 Row 250m – P1 11

Bench Press Build-Up E3MOM 5 x 5 6min AMRAP: 9 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 6 Overhead Lunges (alt legs)3 Muscle Ups (ring or bar) MRX 3 Chest to Bar Rest 3min 6min AMRAP: 9 Push-ups6 Hang Snatch1 Rope Climb 15’ MRX 10’ *Athletes Choice on which AMRAP to Start* Core Isometrics 1min L-Sit

For Time: (25min cap)50 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 200 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/10lbs30 Kettlebell Swings100 Double-Unders30 Wallball Sit-ups15 Kettlebell Swings50 Double Unders15 Wallball Sit-ups5 Kettlebell Swings25 Double-Unders5 Wallball Sit-ups KettleBell & Core Development 10 Turkish Get-Ups Right Arm15 KB Curls (each arm or at same time) 10 Turkish Get-Ups Left