6 rounds for time of: 12 Double Dumbbell Power Cleans, 50/35 lbs 12 Double Dumbbell Push Press, 50/35 lbs 24 AbMat Sit-ups CAP 18:00

Back Squat 2 at 80% 1 at 86% 4 + at 92% Finisher: 5×1 sumo deadlift @85% Superset :3x 10 barbell glute bridge :30 kb goblet wall sit

For time: Row, 1000/800 m 50/35 Devil Press, 35/20 lbs 100 Dumbbell Front Rack Lunges, 35/20 lbs CAP 20 min

50-40-30-20-10 reps, for time of: Assault Bike Calories *After each round, rest the same amount of time it took to complete the round CAP 20 min! Teams of 2 1:1 work / rest ratio EG: 1st person bikes 50 cals ; partner resting then does their 50 cals while 1st person rests. Womens cals RX= […]

Lifting Complex: 5 sets Building of: 1 Squat Clean + 1 Hang Squat Clean WOD: 4 rounds for time of: 20 Pull-ups 20 AbMat Sit-ups 10 Thrusters, 115/80 lbs CAP 14 min

Bench Press 2 at 80% 2 at 86% 2 at 92% 2 at 100% Finisher: 5×2 push press @80% 3x 20 kb gorilla rows 20 alternating db shoulder? press

10 rounds for time of: 14/12 Row Calories 10 Alternating Dumbbell Clean & Jerks, 50/35 lbs 8 Burpee Over Rowers CAP 25 min.

Lifting: 2 Snatch pull + 2 Snatch 5 sets Build weight each set if possible WOD: Teams of 2 Complete as many rounds as possible in 15 mins of: 5 Strict Pull-ups 10 Synchronized Push-ups

Back Squat 2 at 80% 2 at 86% 2 at 92% 2 at 100% Finisher: 5×2 sumo deadlift @80% superset: 3x 20 db alt v up 10 ghd back ext

Lifting: 1 power clean + 1 hang squat clean + 1 squat clean [email protected]% [email protected]% WOD: 10 rounds for time of: 10 Floor Press, 135/95 lbs 10 Front Squats, 135/95 lbs CAP = 18 min