WOD

Strength Pendlay Row 3-3-3-3-3 Metcon 1-2-3-4-5-6-7-8-9-10 Pull-ups Sit-ups x2 KBS

*9AM Only* Metcon “Loredo” 6 Rounds 24 Air Squats 24 Push-ups 24 Walking Lunges 400m Run

Metcon "Monster Mash" 3 Rounds for time of:400m Run20 Front Squat, 55% of 1RM10 Muscle-ups3 Rounds for time of: 21 Wall Balls, 20/14 15 Chest-to-bar Pull-ups 9 Clean & Jerks, 135/955 Rounds for time of:6 Hang Squat Clean, 115/756 Burpee, bar-facing

Strength DB Bench Press 5-5-5-5-5 (Deload) Metcon 4 Rounds 40 Doubles 15 HR Push-ups 20 KBS

Strength DB Hang Cleans 5-5-5-5-5 (Deload) Metcon AMRAP 18 15 MBC 10 Pull-ups 5 DB Hang Cleans (50#/35#) 1 Rope Climb

Strength Core Metcon 8 Rounds 200m Run 8 T2B 2 Power Snatch (135#/95#)

Strength DB Push Press 5-5-5-5-5 (Deload) Metcon “Diane” 21-15-9 Deadlifts (225#/155#) HSPU

Strength DB Front Squat 5-5-5-5-5 (Deload) Metcon 50/40 Cal Row 50 DB Step Overs (35#/20#) 50 Devils Press 50 DB Thrusters 50 Front Rack DB Lunges *Break Up Workload as Desired*

Metcon "Spacebar Monster Mash" 10- EMOM 5 Snatches (75#/55#)9- EMOM 5 Squat Cleans8- EMOM 5 Push Jerks7- EMOM 5 Deadlifts6- EMOM 5 Front Squats5- AMRAP Snatches4- AMRAP Squat Cleans3- AMRAP Push Jerks2- AMRAP Deadlifts1- AMRAP Front Squats

Strength DB Bench Press 6-6-3-3-1-1 Metcon 5 Bar MU 50 Box Jumps 50 HR Push-up 50 Ring Dips 50 KBS 5 Bar MU *Partition Workload as desired But must start and end with MU* 

Strength DB Front Squats 6-6-3-3-1-1 Metcon AMRAP 20 5 DB Thrusters (50#/35#) 10 Walking Lunges 15 Sit-ups 20 Doubles

Strength DB Push Press 6-6-3-3-1-1 Metcon Buy In: 10 Reverse Burpees 21-15-9 HSPU 9-7-5 Power Snatch (AHAP) Cash Out: 5 Rope Climbs

Strength Core  Metcon 1000m/800m Row 50 T2B 30 Devils Press (35#/20#)

Strength DB Hang Clean 6-6-3-3-1-1 Metcon 3 Rounds 400m Run 15 Pull-ups 1 Clean & Jerk (AHAP)

Metcon "Monster Mash" 3 Rounds for time of:20 Burpees15 Kettlebell Swings10 Goblet Squats3 Rounds for time of:20 Reverse Burpees12 Box Jumps9 Deadlifts, 275/1853 Rounds for time of:400m Run12 Push Jerks, 155/1058 Bar Muscle-ups