5 Rounds for time of
21 Thrusters 95#(65#)
15 Toes to bar
9 Bar facing burpees

25:00 Time cap

Every 2:00 x 6
1 Clean Deadlift + 1 Power clean + 1 Hang power clean
*Add # each set, but technique comes before weight

For time:
10-9-8-7-6-5-4-3-2-1
Power cleans (Use 70 – 80 % of heaviest complex weight)
1-2-3-4-5-6-7-8-9-10
Box jump overs 30″(24″)

Every 1:30 x 6
1 Wall walk + :10 Wall facing handstand hold + 1 wall facing strict
handstand push up.

For time:
21-18-15-12-9-6
Pull ups
Push ups
Air squats

*Complete a 100 foot walking lunge after each round including
the round of 6.

For time:

Row 1000 meters

Then,

5 Rounds of:
30 Double unders
20 Kettlebell swings 53#(35#)
10 GHD Sit ups

Then,

Row 1000 meters

*Can sub the row, with 800 meter runs

Post WOD:
3-5 rounds for quality of
21’s barbell bicep curls
20 Bentover rows with barbell

With a partner:

With a 10:00 clock
Build to the heaviest weight of the following complex
5 Deadlifts
3 Hang power cleans
1 Shoulder to overhead

Rest 5:00 then,

With a partner
As many rounds as possible in 15:00 of

7 Calories on the bike or ski erg
5 Deadlifts (Use heaviest weight from complex)
3 Bar muscle ups

Partner 1 completes a full round, then partner 2 completes a full round.

Scores = total weight for complex and total rounds of AMRAP

Every 2:30 x 5
8 Back squats*
*Aim for heavier than 080423

As many reps as possible in 10:00 of:

Max set of wallballs 20#(14#)
Every time you break,
10 x 10 meter shuttle sprints

*Scores = Largest unbroken set and total wallballs

Bench Press
Every 3:00 x 5
6 – 9 reps
Middle ground between strenght and hypertrophy

As many rounds as possible in 15:00 of:

4 Push ups
8 Devil’s press (Pick #)
12 Box jumps 24″(20″)
16 Calories on rower, ski erg, or bike

*Use one machine or mix it up each round

As many rounds as possible in 22:00 of

12 Deadlifts
9 Hang power cleans
6 Front squats
2 Ring muscle ups
4 Handstand push ups

*Pick your weigth for the barbell lifts

Every :90 x 6
3 Position power snatch
-Power snatch
-Below the knee power snatch
-Hang power snatch

*Perform all 3 reps without putting the bar down

Every 3:00 x 8 rounds
Run 200 meters
5 Hang power snatch (Choose your own #)
*Rest remainder of time

Score = Slowest round

Every :90 x 6
1 Toes to ring + 1 Ring muscle up + 1 Strict ring dip

As many rounds as possible in 19:00 of

3 Toes to bar
5 Back squats 135#(95#)
7 Bar facing burpees
9 Calories on the rower

*Back squat bars come from the ground unless there is an
injury.