A. 2R of
10 hip extensions
10 wall sit stick-ups
10 spiderman lunges
10 push-ups
10 pull-ups
B. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
C. Every four minutes, for a total of six sets, complete the following as quickly as possible: (24min)
Man-Makers x 3 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)
D. Foam Roll/Stretch anything that was tight in the WOD

A. Thruster; 2,2,1,1; rest 2-3 min (2s@70-75%, 1s@80-85%)
B. Push press – build to 85% for a single in 10 min
3 min amrap @open pace:
2 MU
4 burpee box jump over
8 KB swing (1pd)
rest 5 min, then…
3 min amrap @open pace:
5 thrusters (75#/35kg)
7 box jump
rest as needed, then…
1 set @100%:
AD 90 sec max cals

A. emom – DL TnG x 4-5 50-60% of 1rm – 4mins
Row 30sec 97% effort
rest walk 3mins x 3
rest as needed, then…
3 min amrap
165/110# (75/50kg) SClean + S2O
rest 1min
3min amrap
burpee box jump sd 24/20″
rest 1min
AD 3mins max cals
– pick weight in range that you can move with perfect form
– Row 30sec almost completly all out
– record scores for all amraps


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