Teams of 3 For Time 15/24 Cal Echo Bike 30 Wallballs (14/20) 15/24 Cal Echo Bike 15 Synchro Burpees 15/24 Cal Echo Bike 15 Synchro Burpees 15/24 Cal Echo Bike 30 Wallballs (14/20) 15/24 Cal Echo Bike

Snatch Every 0:30 x 25 1 Pause Snatch Pause 3 Seconds at the knee Snatch weight should be 65-75% of max - Or 7/10 Effort Back Squat 3 Rounds 2 Reps @ 83% (Rest 2:00) 6 @ 70% (Rest 3:00) Add 5-10lbs to each lift over Round 2 and again in Round 3.

EMOM x 24 (Fitness) 1) Shuttle Runs (25') 2) V-Ups 3) Rest 4) Hang Power Snatch (55/75lbs) 5) DB Deadlift (20/35) 6) Rest (Comp) 1) Shuttle Runs (25') 2) Toes To Bar 3) Rest 4) Hang Power Snatch (55/75lbs) 5) DB Deadlift (35/50) 6) Rest Score is total reps (25' Shuttle counts for 1 rep)

Team WOD: Complete in a waterfall style. Teammate 1 starts, once teammate 1 is finished the thrusters, teammate 2 will start their thrusters and teammate 1 will start the BBJO. You cannot move onto the next station unless it is free. Each teammate will complete 4 rounds. Teams of 4: 4 Rounds (Fitness) 12 Thrusters [...]

For Time (Single DBs) (Fitness) 400m Run 30 DB Hang Snatches (20/35) 400m Run 30 DB Hang Clean & Jerks 200m Run 30 DB Overhead Walking Lunge 200m Run (Comp) 400m Run 30 DB Hang Snatches (35/50) 400m Run 30 DB Hang Clean & Jerks 400m Run 30 DB Overhead Walking Lunge 400m Run

Strict Press Build to a 1RM Upper Body EMOM x 16 1) 10 Strict Press @ 55/75lbs or 65/95lbs (Take Bar From Floor) 2) 6-10 Strict Chin Ups (Supinated Grip) 3) 20 Full KB Swings 4) 0:45 Ski Erg for Cals Accessory: 5 Rounds 10 Alternating V-Ups 10 Hollow Rocks 0:20 Plank 0:20 Side Plank [...]

3 Rounds for Time (18:00 Cap) (Fitness) 100m Run 21 Deadlifts (95/135lbs) 15 Box Jumps (20/24") 9 Burpees Over Bar (Comp) 100m Run 21 Deadlifts (125/185lbs) 15 Box Jumps (24/30") 9 Burpees Over Bar

Teams of 2 For Time (Fitness) 3 Rounds 50 Sit Ups 14 Devil Press (20/35) 100 Double Unders 100 Cal Row (Comp) 3 Rounds 100 Sit Ups 20 Devil Press (35/50) 200 Double Unders 100 Cal Row