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15min to build up to a 15 rep Max Hang Clean 15min AMRAP: 5 Magnificent Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans5 Peppermint Push Press 15 Surgical KettleBell Step-ups Barbell = 155/105lbs RX+185/125 MRX 95/65lbs KettleBell = 24/16kgs RX+32/24 MRX 20/12kgs CFHSV Core 15 Challenge(straight thru no stop) 15 GHD Sit-ups15 Hip Extensions1min High […]

“Mother May I ?” by DB For Time: (30min cap) 200m Run / Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/5510 Shoulder to Overhead400m Run / Row or 1km Bike20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run / Row or 2km Bike40 Handstand Push-Ups MRX Hand Release Push-Ups40

1 1/2 Deadlifts E3MOM5 x 5 – 1 1/2 reps @ 50-75% *1 1/2 reps = full deadlift to extension; lower to top of knee, lift to full extension, lower to floor = 1 rep 2min AMRAP 10 Deadlifts 135/95 RX+ 155/105 MRX 115/75 30 Double Unders Rest 2min Add Weight 2min AMRAP 5 Deadlifts 185/125

Team Row or Bike Races For Time: (15 min cap) (Partner 1) 30/25cals – (Partner 2) 30/25cals (Partner 1) 25/20cals – (Partner 2) 25/20cals (Partner 1) 20/15cals – (Partner 2) 20/15cals (Partner 1) 15/12cals – (Partner 2) 15/12cals Only one rower/bike per team, one person working at a time Team WOD 13min AMRAP: 50 Kettlebell

Back Squat E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70% 3 Sprint Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike20 Pull-up MRX Ring Row30 Push-up40 Barbell Squat 45/35 MRX 35/15lbs REST 2min after each round Core & Squat Development

Power Snatch to Overhead Squat & Squat Snatch E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatch 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatch 1 Power Snatch to 1 Overhead Squat – 1 Squat Snatch 14min AMRAP:

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jumps or 24/20″ Steps HERO WOD MCGHEE As many rounds as possible in 30 minutes U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with

5 Rounds For Time: (30min cap) 500m Run/Row or 1.2k Bike 10 Kettlebell Sumo DeadLifts10 Kettlebell Goblet Push Press10 Kettlebell Goblet Squats10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs KettleBell & Core Development 10 Turkish Get-Ups Right Arm15 Kettlebell Push-Ups10 Turkish Get-Ups Left Arm15 Kettlebell Goblet Sit-up to Press500m Farmers Carry (only 1 Kettlebell As Heavy As Possible) CFHSV RUNNING

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 WallBall Shots6 Han Solo Hang Squat Cleans3 Phantom Menace Push Presses Barbell = 115/80 RX+135/95 MRX 95/65lbsKB = 24/16kgs RX+32/24 MRX 20/12kgsWB = 20/14 to 10/9’ RX+20/14 to

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-Ups MRX Push-Ups5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 5 Shoulder to Overhead 5 Toes to Bar or 5 WallBall Sit-Ups 20/14lbs MRX 20/105 Chest to Bar Pull-Ups MRX 5 Pull-ups Rest 3min Increase Weight