WOD

Strength Bench Press 5-5-5-5-5 Metcon AMRAP 12 8 KBS 8 HSPU 8 T2B

Strength Back Squat 5-5-5-5-5 Metcon 21-15-9 OHS (95#/65#) Bar Facing Burpees

Metcon “Triple Three” 3000m Row 300 Double Unders 3 Mile Run 50 Minute Cap

Metcon "Monster Mash" PARTNER WOD 75 Pull-ups75 Overhead Squats, 75/5575 Push-ups75 Hang Power Cleans, 75/5575 Sit-ups75 Push Press, 75/5575 Double-unders75 Deadlifts, 75/5575 Bar-facing Burpees

Strength  8 Sets Tabata Push-ups Metcon 30 Rounds 1 C & J (135#/95#) 1 Strict Ring Dip 1 Strict HSPU 1 HR Push-up

Strength 8 Sets Tabata Pull-ups Metcon Buy In: 30/25 Cal Row 4 Rounds 7 Hang Snatch (95#/65#) 7 Box Jumps 7 Thrusters Cash Out: 30/25 Cal Row

Strength 8 Sets Tabata  Sit-ups Metcon 10 Rounds 100m Run 6 T2B 1 MU 3 Deadlift (225#/155#)

Strength 8 Sets Tabata Doubles Metcon AMRAP 20 40 Doubles 5 C2B 10 HSPU 20 Pistols

Strength 8 Sets Tabata Burpees Metcon 21-15-9-15-21 Reverse Burpees Alt DB Snatch (50#/35#)

Metcon "Monster Mash" 9-8-7-6 reps for time of:Clean & Jerk, 185/135Muscle-up3 Rounds for time of:25 Toes-to-bar15 HSPU"Kel"3 rounds for time of:Run 400 meters30 Box Jumps, 24"/20"30 Wallball Shots, 20/14

Strength 8 Sets Tabata Push-ups Metcon AMRAP 12 24 Doubles 4 MBC 8 Push-ups 12 Sit-ups

Strength PR Mile Run Metcon 4 Rounds 400m Run 12 Pull-ups 12 HSPU

Strength 8 Sets Tabata Pistols Metcon 20 Back Squats (95#/65#) 30 Walking Lunges 20 Front Squats 30 Walking Lunges 20 OHS 30 Walking Lunges 20 Thrusters 30 Walking Lunges

Strength PR 1000m Row Metcon 15 T2B 21 Cal Row 15 Reverse Burpee Box Jump Overs 9 MU 15 Reverse Burpee Box Jump Overs 21 Cal Row 15 T2B

Strength 8 Sets Tabata KBS Metcon “Chalky II” 4 Rounds 20 KBS 20 Box Jumps 20 Burpees 20 Alt DB Snatch (35#/20#) 1 Min Rest