5-5-5-5+ Front Squat

11 min AMRAP:
5 RMU
7 Front Squats (Rx: 75/155, Comp: 105/155)
9 Bar Facing Over Burpees

i1uvit Twist on Indy Event: “Minnesota Mash Up”:

For Time:
10 WB (14/20, 9/10’)
50 Ab Mat Sit Ups
20 WB (14/20, 9/10’)
40 SA DB OHS (Rx: 35/50, Comp: 50/70)
30 WB (14/20, 9/10’)
30 RMU
40 WB (14/20, 9/10’)
200 DU
50 WB (14/20, 9/10’)
10 SA DB C&J (35/50, Comp: 50/70)

**Ladies Comp: 10’ Line for WB

i1uvit Twist on Team Event “Snatch Ladder”:

12 min EMOM: 1 Snatch
3-3-3-3-3 Re-Grip Snatch Grip DL

8 min For Quality:
5 Strict T2B
25’ OH Single DB Carry R
25’ OH Single DB Carry L
8 Dball/Slamball/Medball/Sandbag DL

i1uvit Twist on Indy Event “Endure”:

Partner WOD (you go/I go):
For Time:
200m Double DB Carry (35s/50s)
40 Parallette Facing Over Burpees
220 (F/F) 250 (M/F) 280 (M/M) Cal Row
40 Parallette Facing Over Burpees
200m Double DB Carry (35s/50s)

i1uvit Twist on Indy Event “Reverse Handstand Fran”:
For Time:
9-15-21
Thrusters (80/115)
25-50-75 Foot HSW

Post: Strict Press 5-5-5-5-5

i1uvit Twist on Indy Event “Speed Chipper”:
For Time:
8 50’ Shuttle Runs
16 Snatches (Rx: 95/135, Comp: 120/175)
36 C2B
10 50’ Shuttle Runs
36 C2B
16 Snatches (Rx: 95/135, Comp: 120/175)
8 50’ Shuttle Runs

i1uvit Twist on Team Event 4:
For Time:
600m Run
10 RMU
50’ HSW
10 C&J (Rx: 105/155, Comp: 145/205)
50’ HSW

i1uvit Twist on Team Event 6:
2 RFT:
24 HSPU
12 OHS (Rx: 65/95, Comp: 95/135)
12 BMU
12 OHS (Rx: 65/95, Comp: 95/135)

Post WOD:
Additional Core Work

i1uvit Twist on Indy Event 5:
For Time:
0-3 min: Max Cals on Assault Bike
IRT:
30 T2B
50 Single Alt. DB Snatch (Rx: 35/50, Comp: 50/70)
30 T2B
20 BBJO (20/24)

i1uvit Twist on Indy Event 3:
10 RFT:
1 Rope Climb (Comp: Legless)
Down and back to end of Building

Indy Event 1: Barbell Complex
12 min E4MOM:
Barbell Complex:
3 Cleans
2 Squats
1 Jerk

5 min: Max Rep MBSC (14/20)

Split Jerk 3-3-3-3

WOD:
2 RFT:
30 HSPU
35 T2B
40 KBS (35/53)
45 Walking Lunge Steps

18 min RMU Skill Work

WOD:
9 min AMRAP:
3 RMU
5 Power Snatch (Rx: 75/115, Comp: 105/155)
7 Bar Facing Over Burpee

5x8 Double DB Thrusters

WOD:
10 min AMRAP:
8 Double DB Box Step Overs (35/53, 20/24)
8 Double DB Hang Power Clean (35/50)
8 Double DB Thrusters (35/50)
20 Box Step Overs (20/24)

15 min work up in Complex Load:
5 DL
3 Power Cleans

On 12 min clock:
In Teams of 2:
0-8 min Max Cal Row
8-12 min Max Rep Power Clean (95/135)