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Part A: 400 Meter Sling Shot Band Walk   Part B: WOD Complete as much as possible in 20 minutes of: 10 Box Jump (M24’’/W20’’)  20 Burpees  30 Calorie Row 15 Box Jump  30 Burpees  45 Calorie Row  20 Box Jump  40 Burpees  60 Calorie Row  25 Box Jump  50 Burpees  75 Calorie Row  30 Box Jump  60 Burpees  90 Calorie Row   Score Total reps.

Part A: 10 min EMOM 3 back squats (225/155) (185/135) (135/95) Part B: "Mofo" 10 min EMOM Evens: 10 power cleans Odds:  10 front rack lunges (115/85) (95/65) (75/55) *minutes 9 and 10 are amraps *score total reps Rest 2 mins then  2 rounds for time 200m run + 20 burpees

Part A: 100 sit ups for time Part B: In teams of 2... 15 min AMRAP of Rowing for max distance rest 1 min then 10 min AMRAP of KBS (32/24) (24/16) rest 1 min then 5 min AMRAP of Wallballs. *score all 3 stations *burpees for every rep under 100 wallballs

Part A: Deadlift/Power Clean Workshop   Part B: WOD On the minute every minute for 7 minutes: 5 Dead Lift (M#185/W#135) Max Rep Push-Ups Rest 2 minutes On the minute every minute for 7 minutes: 5 Power Clean M#75/W#55 Max Rep Pull-Ups Score for Total Pull-Ups/Total Push Ups