WOD

EMOM x 40 12/9 cal row10 burpees15 Russian KB swings (53/35)12/9 cal bikeRest (Goal is to maintain a steady pace, not burnout) Levels:6/5: as written, 50+ cals bike test4/3: 10/7 cals, 8 burpees, 44/26 KB, 40-50 cals bike test2/1: 8/6 cal row & bike, 6 burpees, 35/18 KB, less than 40 cals bike test

PART A E2:30MOM x 8 sets5 x front squat 45% + 5 jumping lunges5 x front squat 55% + 5 JL5 x front squat 65% + 5 JL5 x front squat 70-75% + 5 JL3 x front squat 80% + 5 JL3 x front squat 85% + 5 JL3 x front squat 90% + 5

AMRAP 20min – teams of 2 Partner A: run 400m runPartner B: (working while A runs)10 deadlifts (185/135)10 box jumps (24″/20″)10 push press (95/65) (partners switch off every round, ideally partner B finishes their work before partner A comes back, but if not wait until Partner B is done then switch) Levels:6/5: as written Run

Teams of 2 12 wall walks60 cal bike30 snatches24 HSPUs60 cal row30 thrusters12 BMUs25 min time cap Levels:6/5: 135/95, strict HSPU, BMU4/3: 95/65, kipping HSPU, C2B or jumping BMU2/1: 45/35, box HSPU, kipping/banded PU, scaled wall walk variation

Every 2:30MOM Push Press x 3 @ 70%, 75%, 80%, 85%Push Jerk x 2 @ 75%, 80%, 85%, 90%Split Jerk x 1–2 @ 80%, 85%, 90%, 95% Part B ACCESSORY3-4RFQ:10 BB Bent Over Rows15 DB Front Raises*90 sec rest in between sets

EMOM x 40 (5 Rounds)200m runAMRAP pull-ups200m runAMRAP push-ups200m runAMRAP air squats200m runRest Levels:6/5: Weighted; send it (knowing you may fall off)4/3: Stay consistent throughout 5 rounds (shoot for same # of reps for pull-ups/push-ups/air squats); can scale run distance if needed2/1: Keep moving; can scale run distance if needed

FOR TIME – Working 2 Mins On: 1 Min Off (~25 mins) 50/40 cal row50 wall balls50 burpees over the rower25 devils press50 burpees over the rower50 wall balls50/40 cal row

WOD: Part A MAIN – Lower Body Barbell Complex (building on the last couple weeks?)E3MOM x 6 sets (18 mins)2 (reps for each set) x 1 Deadlift, 1 Squat Clean, 2 Front Rack Lunges (1/leg) Level 6/5: Build to something heavy across the 6 setsLevel 4/3: Build to moderate; stay consistent across most setsLevel 2/1:

Lower body strength Every 2min for 15 sets (30min) – deadlifts + 3 jump tall box jumps after each set 3 deadlifts @ 35%3 deadlifts @ 45%3 deadlifts @ 55%3 deadlifts @ 65%3 deadlifts @ 75%2 elevated deadlifts (1 45# plate, for instance) @ 70-75%2 elevated deadlifts @ 75-80%2 elevated deadlifts @ 80-85%2 elevated deadlifts

Team Modified 2013 CF Regional Event 4 Teams of 3, 30min timecap150 wallballs (20#-10’/14#-9′)150 TTB150 pistols150 alt db snatch (50/35) RX: as writtenIntermediate: 14#-10’/10#-9′, TTSomewhere, rig assisted / heel elevated pistols, 35/20Beginner: 14#-9’/10#-8′, HKR, box step ups, 20/10