WOD

:5 AMRAP Max Back Squat @ 75% of 1RM :1 Rest :5 AMRAP Max Burpees :1 Rest :5 AMRAP 12 Wall Ball 20/14 6 Box Jumps 24/20 :1 Rest Then, in 5 Minutes: Run 800 meters In time remaining Max Sit-ups   *Scale weight down as needed for the back squat. *Do not scale up in back squat or wall...

EMOM x 6 3 Deadlifts @ 70% of 1RM   :12 AMRAP 200m Run 16 Alt. DB Snatch 50/35 12 C2B Pull ups *Look to do the DB snatches unbroken with a flat back. *Scale C2B pull ups to regular or banded as needed.   Accessory work: 3-4 Sets: 30s Side Plank (left elbow) 30s Side Plank (right...

E3M x 4 Turkish Get-up (TGU) *3 L & 3 R   5 rounds: 30m DB Walking Lunges 40/25 60m Shuttle Sprint (5m-10m-15m) *Lunges are to the 15m chalk line and back. *Shuttle sprints are to the 5m chalk line and back, then to the 10m chalk line and back, then to the...

For Time: 200m Run 5 Box Jump overs 24/20 10 Sit ups 400m Run 10 Box Jump overs 24/20 20 Sit ups 600m Run 15 Box Jump overs 24/20 30 Sit ups 800m Run 20 Box Jump overs 24/20 40 Sit ups *RX+ = GHD sit ups *Scale = step overs   Accessory work: Mobility prep for CFT tomorrow. 2 minutes each...