WOD

TGu warmup BP 3×5 3-5 sets of 5 @80% with pause Then 10 min AMRAP of 5 push presses 135/95 8 box jumps 30 double unders Advanced 3 rounds for time of 10 box jumps 15 HSPU 20 KB Swings 70/53 Rest 2 min 3 rounds of 20 ring pushups 60 double unders

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BS 3×5 Then “Helen” 3 RFT of: 400m run 21 KB swings 53/35 12 pullups Advanced 14 min AMRAP of 2 x rope climbs 5 Clean and jerks 165/105 200m sprint

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BS 3×5 Chins 3 x failure Then 3 rounds for time of: 400m run or 450m row 25 wall ball shots 20/15 (unbroken) Advanced “the Chief” Against a 3 min running clock AMRAP 3 PC 6 pushups 9 air squats Rest 1 min Repeat 5 times Share

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1 SN + 2 OHS w/ pause (5 sets) Or 1 CLN + 2 FS w/ pause (5 sets) Then On the minute every minute for 12 minutes complete 7 ball slams 5 burpees Advanced 6 rounds for burpee reps of: With a 2 minute running clock complete 20 DU 200m row Max burpees Rest 1 minute Share

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HS skill work BP 3×5 1x drop set @80% Then 3 rounds for time of: 400m run 21 pushups (RX+ ring pushups) 12 box jumps Advanced “grace” 30 clean and jerks 135/95 Rest 2 minutes 30 strict ring dips

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Deadlift 1×5 RDL 3×8 Chins 3xfailure Then For time: 10-8-6-4-2 Thrusters 115/75 50-40-30-20-10 Double unders Advanced 6 min AMRAP of 6 cleans 135/95 6 box jumps 6 C2B pullups Rest 4 minutes 6 min AMRAP of 10 toes to bar 10 weighted lunges 45/25 Share

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