RXD min 1: 15 wall ball (20/14lbs) min 2: 20 slam ball (25/15lbs) min 3: 45sec bar hang (pullup bar) min 4: 10 back squats (115/75lbs) 5 rounds FITNESS min 1: 10 wall ball min 2: 10 slam ball min 3: 45sec supported bar hang (pullup bar) min 4: 10 back squats 5 rounds

RXD 30/20 cals assault bike then: 6 pullup 8 pushup 12 situp (anchored) 5 rounds FITNESS 30/20 cals assault bike then: 6 ring pullup 8 pushup 12 situp (anchored) 5 rounds

RXD Zercher squat 3-3-3-3-3-3-3 FITNESS front squats 3-3-3-3-3-3-3

RXD 100m KB overhead carry (24/16kg) 10 KB swing 100m row 200m KB overhead carry 20 KB swing 200m row 300m KB overhead carry 30 KB swing 300m row 400m KB overhead carry 40 KB swing 400m row FITNESS 100m KB carry 10 KB swings 100m row 8 rounds

RXD 8 pistols (4 each leg) 8 plank DB rows (4 each arm) (40/25lbs) AMRAP 4min rest 1min 100m plate pinch carry (15/10lbs) 8 OH plate lunges AMRAP 4min rest 1min 8 front rack lunges (4 each leg) (65/45lbs) 8 bent over row AMRAP 4min rest 1min FITNESS 8 split squats (4 each leg) 8 plank DB rows (4 each arm) AMRAP 4min rest 1min 100m plate carry 8 OH plate lunges AMRAP 4min rest 1min 8 front rack lunges (4 each leg) 8 bent over row AMRAP 4min rest 1min

RXD In Partners: While one person Rows 500m, the other person hold the bar in a front rack (115/75lbs). While one person performs 25 Fronts Squats (115/75lbs), the other person holds a Ring Hold. *Switch after each movement. 3 rounds each FITNESS In Partners: While one person Rows 500m, the other person hold the bar in a front rack. While one person performs 15-20 Fronts Squats, the other person holds a Ring Plank Hold. *Switch after each movement. 3 rounds each

RXD AMRAP 10min 15 Air Squats 7 Hang Squat Snatches (135/95lbs) 3 Strict Pull-ups FITNESS AMRAP 10 Air Squats 10 Hang Power Snatches 10 Ring Rows

SWOD Ring Dips 9-9-6-6-3-3 2min rest btw sets *Scaling: Toe assist or box dips WOD 12min AMRAP 8 KB Swings 53/36 8 T2B

RXD 1 Squat Clean Every 30sec 8min Rest 2min 1 Squat Clean 1 Power Clean Every 30sec 8min FITNESS 1 Power Clean Every 30sec 8min Rest 2min 1 Power Clean 1 Front Squat Every 30sec 8min

SWOD Push Jerk 3 @ 60% 3 @ 65% 3 @ 70% 3 rep Max WOD 10 Minutes Run 400m Find Heavy Snatch Score: Snatch Weight