Skill: Deadlift
2-2- 2-2- 2

WOD: 12 min AMRAP
40 wall balls 20/14
30 butterfly situps
20 C2B
10 deadlifts 265/185

Score: DL weight/rounds and reps (or reps)

For time:
Run 800 meters
Rest 1 minute
20 Front Squats 135/95
20 T2B
40 RKBS 70/53
20 T2B
20 Front Squats 135/95
Rest 1 minute
Run 800 m

30 min cap

Partner WOD. All reps are to be split however unless otherwise specified.

WOD:
8 min AMRAP
10 Burpee Over Bar
10 Clean (Power or Full) 115/80
200 Run (each)
3 min rest/transition

We are truly thankful for all of you. Enjoy your time with friends and family!

“Lynne”
WOD: Five rounds for max reps of:
Body weight bench press
Pull-ups
**THIS IS NOT FOR TIME**

Score: Total Reps

Skill: 5 x 50 m sprints
- Coaches: Have athletes run with partner timing them. 1-2 min of rest in between runs with
athletes walking back during recovery

WOD:
6 min AMRAP
12 Deadlifts 135/95

Skill: OHS - Heavy triple
15-20 min

WOD: 3 Rounds for time:
60 Double-unders
15 Overhead Squats @ 50% of today’s heaviest three
1 Legless Rope Climb
12 min time cap

Skill: Tabata 20 on 10 sec off
Plate Push Max distance 45/25

WOD: 20 min AMRAP
400 M run*
10 Front Squats 155/105
20 Sit Ups
*Each 200 m counts as 1 rep

Score: Distance/rounds

Skill: Power Snatch Complex - 70-80% of 1 RM
E2MOM for 8 rounds
High Pull + Power Snatch + OHS

WOD: For time
20-16- 12-8- 4-2
Burpees
Alt DB Power Snatch 40-55/20- 35
15 min cap

Skill: Back Squat 20 min
Work up to a heavy double

For time: Partner (2) AMRAP for 12 min
40 Wall balls 20/14
20 Pistols
10 KB Swings 70/53