18 min AMRAP:

15 MB GHD  sit-ups 

100m double db farmers carry 50/35

15 T2B 

100m double dB farmers carry

Empty barbell mile:

25 back squats

25 front squats

400m run

25 strict press

25 push press

400m run

50 hang squat cleans

400-meter run

50 hang power snatch

400-meter run

16 C2B Pull-ups 

32 Alt Front rack lunges 95/65

14 C2B pull-ups

28 Alt Front rack lunges

12 C2B Pull-ups 

24 Alt Front rack lunges

10 C2B Pull-ups 

20 Alt Front rack lunges

3 RFT:

MB 200m run

20 MB Deadlifts

20 MB Russian twists (each side)

20 MB Ground to OH

20 MB sit-ups

WOD-

FRANABELL:

21-15-9

Kb thrusters 53/35

Burpees

10 barbell push-presses (empty barbell)

20 barbell front squats

30 kb swings 53/35

40 kb snatches (alternating)

50 push-ups

40 kb snatches (alternating)

30 kb swings

20 barbell front squats

10 barbell push-presses

10 RFT:

25 DU

10 ball slams 20/16

5 box tricep dips

6 rounds of:

In 2:00-

15/12 cal bike

Box jumps for remainder of time 24”/20”

WOD-

18 min AMRAP:

15 MB GHD  sit-ups 

100m double db farmers carry 50/35

15 lying T2B using dB from carry

100m double dB farmers carry

HERO WOD-“CHOE” 35 min Time Cap

Buy in:

9 man makers 50/35

11 burpees 

Then with remaining time, AMRAP:

300m Run

27 Air squats

9 box Handstand push-ups