Deadlifts 6-6-4-4-2-2 Every 2 minutes  Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round. “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9

  1.Snatch Balance EMOM 5 3 reps every minute. Start with empty barbell working way up to 60% 2. Squat Snatch 3-Position Snatch (floor, below knee, above knee) 2 sets @ 60% 2

Partner WOD   100 DU 80 KBS (53/35lb) 60 Jumping lunges 40 Hand release Push ups 20 Burpee box jump overs (24/20) 40 Hand release Push ups 60 Jumping lunges 80 KBS 100

“Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run   In this sprint style workout, partners will alternate running a variety of distances, completing one

Strength: Front Squat 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest 2:00 Mins bt set  

  “Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining   rest 4 minutes   AMRAP 4: 2

  Strength: Squat Snatch 20 Mins to find 1RM Metcon: 30 Hang Squat Snatch, 115/80 *8 min time cap* SC: 95/65 Fit: 65/35

  “Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie Assault Bike 2 Rounds: 30

  “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between SC & Fit; 70%-75% of BW for Bench, Bands across for strict pulls

  ”John Deere” For Time: 21-15-9 (Women 15-12-9) Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35)