15 min For Quality:
5 Single DB Strict Press into 7 Single DB Push Press R
5 Single DB Strict Press into 7 Single DB Push Press L
12 Strict Pull Ups
2 TGU R
2 TGU L

Benchmark WOD: Annie
For Time:
50-40-30-20-10
DU
Ab Mat SIt Ups

8 min EMOM: 1x Complex:
2 Power Snatch
2 Hang Power Snatch

For Time:
50 Hang Power Snatch (55/75)
900m Run (3 300m laps)
50 Power Snatch (55/75)

3-3-2-2-1-1-1 Squat Clean & Jerk

For Time:
21-15-9
Clusters (65/95)
BFOB

Superset:
Bench 10-8-6-4-2
High Box Jump 10-8-6-4-2

On 8 min Clock:
Max Cal Row
Max Rep HSPU

**Switch movements every 2 minutes.

12 min AMRAP:
50’ OH Single DB Walking Lunge (35/50)
14 C2B

Post:
DL 7-7-5-5-3-3

20 min AMRAP:
200m Double DB Farmer Carry (35/50)
30 Push Ups
60 Air Squats

5 RFT:
Run 800 meters
2 min Rest

i1uvit Total:
1 RM Power Clean
1 RM Front Squat
1 RM Push Press

On a 5 min Clock:
60 Single Alt. DB Snatch 35/50 (Comp: 50/70)
IRT: Max Rep T2B

3 min Rest

On a 5 min Clock:
40 Kipping HSPU
IRT: DU

3 min Rest

On a 5 min Clock:
30 Burpee Box Jump Overs (20/24)
IRT: Max Rep Rope Climbs

For Time:
2 Rounds:
75’ HSW
10 BMU
20 Thrusters (65/95)

-2 min Rest-

3 Rounds:
5 WW
7 Strict Pull Ups
9 Thrusters (65/95)

On running clock - 3 Rounds for Max Reps:
1 min Burpee BJO (20/24)
1 min Thrusters (65/95)
1 min Box Jumps (20/24)
1 min Front Rack Step Back Lunge (65/95)

-2 min rest between rounds-

10 min Squat Snatch EMOM:
0-5 min 2 re-greip Squat Snatch
**Add Load
5-10 min 1 Squat Snatch

7 min AMRAP:
14 Single DB Snatch 35/50 (Comp: 50/70)
5 T2B

**Add 5 T2B every round.

New York Minute:
This is a new benchmark WOD to honor the NYFD.

For Time:
150 WB (14/20, 10’/10’)
30 RMU
30 Clean & Jerks (105/155)

With a Partner: Complete as many reps as possible in 1 minute, switching every minute, until your team completes all of the work For Time.

5-5-5-5-5 Push Press

15 min EMOM: (3x through)
:30 Parallette L-Sit Hold
:30-:45 Double KB/DB Heavy Farmer Hold High Knee in Place March
10 Double KB/DB DL @ Same Load as March

Front Squat: 4-4-3-3-2

3 RFT:
15 Double DB Hang Squat Cleans (35/50)
20 C2B
300m Run