WOD

Strength Establish Baseline 1000m Row Metcon 50/40 Cal Row 40 T2B 30 Devils Press (50#/35#) 20 Reverse Burpees 10 Bar MU

Strength Tabata Air Squats 8 Sets Metcon “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs

Strength Tabata Pull-ups 8 Sets Metcon AMRAP 15 5 Pull-ups 10 KBS 15 Sit-ups 20 Doubles

Strength Establish Baseline 1 Mile Run Metcon 8 Rounds 100m Run 3 Burpees Over Bar 1 DB Power Clean (AHAP)

Metcon "Monster Mash" 5 Rounds for time of:15 Power Snatch, 75/552 Rounds of "Cindy"4 Rounds200m Run30 Second Plank10 DB Thrusters, 50's/35's15 Sit-ups3 Rounds for time of:40 Double-unders10 Deadlifts, 185/13520 Toes-to-bar

Strength Bench Press 12-10-8-6-4-2 Drop Set Metcon 10-9-8-7-6-5-4-3-2-1 Box Jumps C&J (95#/65#)

Strength Deadlift 12-10-8-6-4-2 Drop Set Metcon “The Hater” Buy In: 400m Run 21-15-9 Burpee Over Bar Deadlift (225#/155#) Toes to Bar Cashout: 400m Run

Strength DB Strict Press 12-10-8-6-4-2 Drop Set Metcon 3 Rounds 500m/400m Row 21 KBS 12 HSPU

Strength DB Row 12-10-8-6-4-2  Drop Set Metcon AMRAP 12 20 Doubles 6 Alt DB Snatch (35#/20#) 8 DB Sit-ups

Metcon “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear A Vest

Metcon "Monster Mash" 4 Rounds10 Burpees10 Kettlebell Swings10 Pull-ups9-12-15 reps for time of:Deadlift, 275/185Box Jump, 30"/24"For time:800m Run20 HSPU10 Push Jerks, 185/13580 Walking Lunges800m Run

Strength Bench Press 12-12-12+ Metcon 50/40 Cal Row 50 DB Sit-ups 50 Box Jumps 50 Ring Dips *Break Up As Desired*

Strength Front Squat 12-12-12+ Metcon “Karen” 150 Wallballs

Strength DB Row 12-12-12+ Metcon 21 Pull-ups 10 KB SDHP 10 KBS 15 C2B 10 KBS SDHP 10 KBS 9 Bar MU 10 KB SDHP 10 KBS

Strength DB Strict Press 12-12-12+ Metcon AMRAP 14 30 Doubles 10 Push-ups 1 C&J (155#/115#)