WOD 5x 20 - KB Swings 53 / 35 15 - T2B 10 - Wall Balls 20 / 14 200 m Run

There are 5 stations that have been separated into groups of 5 athletes. There will be no rest in between each group excerise. The clock will be set to tabata for a total of 40 rounds. When doing the 4 minute section you will be on same pace as tabata athletes only difference is you will not have scheduled rest. You will simply do the Row and DU's for a duration of 8 rounds of tabata. Group A Tabata 8 Rounds :20/:10 Air Squats Group B 4 Minute Max Calorie Row Group C Tabata

Skill / Strength Back Squat 2 x 3 @ 65% 2 x 3 @ 75% 3 x 1 @ 85% 1 x 1 @ 95% WOD 12 Minute AMRAP 1 - Clean & Jerk 225 / 135 5 - Burpees 10 - Box Jumps 20" 100 m Run

WOD #1 Death By 10 M WOD #2 15-12-9 Overhead Squat 95 / 65 Pull-Up

Skill / Strength Front Squat 2 x 3 @ 65% 2 x 3 @ 75% 3 x 1 @ 85% 1 x 1 @ 95% WOD 3x 15 - Sumo Dead Lift High Pull 95 / 65 15 - STOH 95 / 65 50 - Double Unders

With a Partner Complete the following: 50-25-10 Thrusters #115/75 K2E *Every time the bar drops 10 Burpees over your Partner Then 50 Clean & Jerks Time Cap 25 min! If at any time the barbell drops during WOD 1 Partners complete 10 burpees over each other!

40 - KB Swings 53/35 40 - Walking Lunges 40 - STOH 95/65 40 - Air Squats 40 - Hang Power Clean 95/65 40 Push-Up's 40- Hang Power Snatch

EMOM (20 Minute) 1. 250 m Row 2. 15 Wall Balls 20/14 3. 10 - C2B Pull-Ups 4. 10 Box Jumps Extra Credit ( Core ) 3x 50 - Mountain Climber 50 - Russian Twist 25 - V-Up's

Strength Front Squat 5 x 2 @ 90% Cardio 160119B 5x 10 - Goblet Squats 53 / 35 7 - Single Arm STOH w/ KB 53 / 35 (each arm) Then 100 - Sit-uP's ( 50 - GHD for advanced)

4x 25 - Double Unders 5 - Dead Lifts 315 / 185 25 - Burpees