1.  For time 800m Run 30 Burpee Box Jumps, 30/24 800m Run 2.   Back Squat A.  6×2 High Bar Oly Pause Squat, 3 full second hold at the bottom B.  4×4 High Bar Back Squat 3.  C2B Progression 7 sets of 7 unbroken, :40 rest

1. WOD 12 RFT: 5 HSPU 11 Power Snatches, 95/65 15 min time cap 2.   Clean and Jerk A.  work up to a quick heavy double – drop between reps B.  3×3 – no drops  

In teams of 3: Pace setter: KB overhead carry to mailbox/ farmer carry back 25/45 (KB in each hand) Partner #1: Push-ups Partner #2: Hang Power Snatch 65/95 5 rds Score= total push-ups + total snatches

1. Front squats 3x 1 2. Thrusters 3 x 1 3. EMOM x 10 5 Push-Press (from ground)  75/115 7 Burpees

1.  EMOM x 7 5 Hang Squat cleans 2.  5 RFT: 200m Run 40 Double unders 10 KBS, 70/53