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

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

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4 Rounds of 4 min Max Cal Row
Rest 2 minutes

Partner WOD:
16 min AMRAP: You Go/I Go
20 BMU
40 Double DB S2OH (35/50)
60 MBSC (14/20)
80 AMSU

DL Strength - Sets of 4

3 RFT:
10 DL (155/225)
15 T2B
200m Run

Back Squat: 10-8-6-4-4

8 min AMRAP:
3/3, 6/6, 9/9…
OHS (Rx: 65/95, Comp: 75/115)
Wall Walks

*35 DU after each set

23.2A:
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50ft)

*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

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8 Rounds:
:45 sec Moderate (0-:45)
:45 sec Fast (:45-1:30)
:30 sec Easy (1:30-2:00)
Rest 1 min (2-3)

Hang Snatch Technique

15 min AMRAP:
60 DU
50 KBS (35/53)
40 Walking Lunge Steps
30 AB Mat Sit Ups
20 C2B
200m Run

5 min EMOM: HSW
2 min Rest
5 min EMOM: HSPU

On 8 min Clock:
21-15-9:
Single DB Snatch (Comp: Double DB Snatch) (35/50)
Burpee BJ Up (20/24)

**IRT: Max Rep Single DB Box Step Ups (35/50, 20/24)