W.O.D.

EMOTM 12 Min 1 – 3-5+ Muscle-up drills/transitions or Strict Pull-ups Min 2 – 30-45sec HS Hold/Walk Practice Min 3 – 15 Hollow Rocks Then,

AMRAP 20 Partner or Solo 200m Farmer Carry 20 DB FSQs 20 DB PJs 20 DB Step-ups *If partners, split reps any way, one person

“Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters Run 800m 21 Thrusters Run 400m 50 Pull-ups “Let us always meet each other with smile,

Every 3m for 10rds: *Pick one* Row 500m/400m Ski 500m/400m or Run 400m “Give me the luxuries of life and I will willingly do without

10m Handstand Practice – hold, walk, elevated, kick-ups, shoulder taps, wall walks, handstand push-up negatives, HSPUs, etc Then, For time: 40 Box Jump Over 20

BSQ 4×3 (2sec lower/2sec pause/2sec raise) Then, AMRAP 6 1 DL + 2 PCL + 3 FSQ + 4 Front Rack Lunges 5 Burpees over

Strict Pull-ups (Weighted if able/banded if necessary) 10, 8, 6, 4, 2 Then, AMRAP 8 T2B – 3, 6, 9, 12… 30 Double Unders after

EMOTM 8 1 HCL Then, With a 15m Cap: 50 Bar-facing Burpees 50 Wall Balls 800m Run Max HCL in remaining time (get mod heavy)

For total time, with a partner or solo (mod as needed for solo): 3rds 150 Double Unders 6 Rope Climbs (sub 18 Ring Rows or

BSQ 6×3 (2sec lower/2sec up) Then, 100 Double KB or DB Lunge Steps *Every time you set down the weights, perform 5 FSQs with them,