3-3-3-3-3 Weighted Pull-Ups THEN Row/Hang Finisher

4rds 1min hip extension 1min handstand walk 1min box jump (20″) 1min burpee 1min rest

“Team Challenge” Teams of 2 4rds ea 20 Russian KBs(70/53) 15 Burpees 10 Box Jumps (30/24) 15 Lunge Steps 20 GHD Sit-Ups Team must accumulate a total of 2,400m running over the course of the WOD. Break up the run as you’d like. Can not start a new round until both have finished a full

EMOM for 20min 1 Clean and Jerk

80 pullups Every time you break, perform 5 over/unders 40 chest to bar pullups Every time you break, perform 5 over/unders 20 strict pullup Every time you break, perform 5 over/unders

10-9-8-7-6-5-4-3-2-1 squat snatch (155/105lbs) strict hspu parallel ring row

Part 1: bench press 3 x 8 reps Part 2: 10 DB thrusters (50/35lbs) 20 lateral box jump overs (24/20″) 30 DB thrusters 60 double unders THEN 6min Core Buster

Team Challenge 6 rounds relay style 5 power cleans 135/95 10 toes to bar 15 double unders 800m run Athletes does a full round before tagging off.

Tabata Row for Cals Burpees Push Press (45/35) Box Jumps

Part 1: Pause Back Squat 3-3-3-3-3 Part 2: Max set back squats @ BW