Romanian Deadlifts
5×5
*Weight is athlete’s choice, build throughout

3 Rounds for Time:
100 Foot Bear Crawl
20 Alternating Dumbbell Snatch (30/20)

Rx+ (50/30)

Pause Front Squat
5×3 – 3 Second Hold in the Bottom
*Build throughout, up to 70%

12 Minute AMRAP of:
15 Pull-ups
15 Box Jumps (24/20)
10 Handstand Push-ups (kipping)

Endurance WOD (7:45am)
3 Rounds for Time:
15 Toes to Bar
25 Kettlebell Swings (50/35)
25 Wall Balls (20/14)
400 Meter Row

Community WOD (10:00am)
3 Rounds for Time:
15 Sit-ups
20 Kettlebell Swings
20 Wall Balls
200 Meter Row

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

3 Rounds for Reps:
3 Minute AMRAP:
10 Power Cleans (75/55)
10 Burpees
Rest 1 Minute
*Rx+ (95/65)

Back Squat:
5×3
*Build throughout, up to 80%

For Time:
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds

RMU Practice
15 Minutes of ring-muscle-up practice

4 Rounds for Time:
400 Meter Run
10 Chest-to-Bar Pull-ups
10 Kettlebell Snatch (50/35)

Push Press
5×3
*Weight is athlete’s choice, build throughout

10 Minute AMRAP:
30 Double Unders
20 Sit-ups
10 Med-ball Cleans (30/20)

19.3 Test
Athlete’s can test 19.3 instead of the WOD

20 Minute Partner AMRAP of:
200 Meter Partner Run (20 Reps)
30 Power Snatch (75/55)
30 Box Jumps (24/20)
*If starting last run with under 1:00, sub burpees for run, 1 partner working at a time.

15 Minutes of Pistol Practice
Options: Lower to box, stand on box, use ring to lower and raise, plate under heel, full pistols (holding foot acceptable)

4 Rounds for Time
50 Double Unders
50 Foot Single Arm Overhead Walking Lunge (30/20)
*Switch Hands Half Way
1 Minute Rest