Friday Mash-Up 800m Run 30 Wallball 30 SDHP 600m Run 20 Wallball 20 SDHP 400m Run 10 Wallball 10 SDHP Rest 4min 5 rounds of: 1 Rope Climb 5 C&J Rest 4min 50 Sit-Up 500m Row 50 Sit-Up

Flush: 25min AMRAP 30 Flutter Kick 20 Slamball 100m Sandbag Carry 20cal Row 30 Bicycle Endurance: 2 rounds for time of 800m Run 2mi Bike 1k Row Barbell Club: A) Squat Clean: work up to heavy double B) Split Jerk: work up to heavy single c) Overhead Squat: 4x3

Skill: 8min each for skill practice A) 30 Tire Flips for time B) Pistols/HSPU C) Muscle-Up progression Wod: for time, in teams of 3 1mile Burden Medley - Sled Drag - Farmer Walk - Front Rack Hold

Skill: Back Squat 2x20 @ 50% Wod: 21-18-15-12-9-6-3 KBS T2B Push-Up

Flush: 25min AMRAP 200m slamball run 20 step ups holding slamball 20 slamball shots Must complete whole round without setting slamball down or 20 Burpee penalty Endurance: Rowing 9 rounds of 1:40 Row, 20sec Rest Barbell Club: A) 7 sets of 3-pos snatch (High hang, Hang,

Skill: 10min at each station 1) Handstand variations 2) Muscle-Up progressions 3) AMRAP of: 10cal Assault Bike 10 Hip Extension 1min Plank Wod: 12min AMRAP of 5 Dip 15m Bear Crawl (or HS Walk) 3,6,9,

Every 90s for 6 rounds: 4 Cluster + 8 Pull-Up Rest 5min 21-15-9 OHS 45 DU between sets Rest 5min 3 rounds of: 15cal Row 30 DB Snatch

Skill: Back Squat (15/50%)3 Wod: 15min AMRAP, in partners alternating rounds of 1 Shuttle Run 7 SDHP (115/75) 7 Box Jump Over 7 T2B 1 Shuttle Run

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Skill: 3 rounds of 3 Rope Climb 7 Evil Wheel 15 Weighted Back Extension Wod: 4 rounds for time of 450m Burden Run* 15 Burpee Box Jump Over *plate, medball, sandbag, dumbell