Mainsite WOD:
5 RFT:
24 Air Squats
16 Bar Facing Over Burpees
8 S2OH
4 Thrusters

Rest 1 minute between rounds

For Time:
75 Wall Balls (14/20, 9/10’)
75 KBS (35/53)
50 Wall Balls (14/20, 9/10’)
50 KBS (35/53)
25 Wall Balls (14/20, 9/10’)
25 KBS (35/53)

Post WOD:
50 Vups

15 min For Quality:
10 Strict Pull Ups
OH Carry R 50’ - KB or DB
OH Carry L 50’ - KB or DB
1 min Rest

12 min AMRAP:
10 Double DB S2OH (35/50)
10 Double DB Step Back Lunge (35/50)
100m Double DB Farmer Carry

18 min E2MOM:
Complex:
Power Clean + Jerk
-regrip-
Squat Clean + Jerk

8 min AMRAP:
3/3, 6/6, 9/9…
T2B
Squat Clean + Jerk (65/95)

24 min E4MOM:
400n Run
IRT: Max Rep BFOB

Squat Snatch Regrip Doubles

Benchmark WOD: AMANDA
For Time:
9-7-5
RMU
Squat Snatch (95/135)

Deadlift 8-6-4-2-2

For Time:
21-15-9
DL (155/225)
Box Jump (20/24)
**10 Pull Ups After Each Round

30 min AMRAP:
50 KB Goblet Squats (35/53)
400m Run
30 T2B
20 Single DB Devils Press (35/50)
10 WW

5-5-5 Strict Press
3-3-3 Push Press
1-1-1-1-1 Jerk

5 min Max Rep: Push Ups (Comp: SHSPU)

2 Rounds of 2 min Max Rep/Cals at each Movement, 1 min between Movements

Bike Cals
Rope Climbs
Double DB Bench Press (35/50)
T2B

5-4-4-3-3-2-2 Front Squat From Floor

For Time:
21-15-9
Front Squat (95/135)
C2B

10-8-6-4-2 Strict Press
10-8-6-4-2 Barbell Bench Press

5 min AMRAP:
5 Strict Pull Ups
5 T2B

Front Squat: Work to a heavy set of 4

14 min AMRAP:
50’ HSW
12 BMU
18 Double DB Front Squats (35/50)

25 min EMOM: 5x through
1: 1-3 RC
2: 12 Power Cleans Unbroken (65/95)
3: Sandbag/Dball/Slam Ball/Med Ball Bear Hug Hold :30 sec Unbroken
4: 50 DU
5: Rest

20 min to build or work up in load on complex:
1 Snatch Pull
1 Power Snatch
1 OHS
-regrip-
1 Squat Snatch

On 10 min Clock with a Partner:
Accumulate as many cals as possible on Rower

Accumulate as many reps as possible on OHS (Rx: 65/95, Comp: 85/125)

*Partners can switch any time.