W.O.D.

FSQ 3×10 Build by feel Then, For time: 21, 15, 9 Burpees to 6″ reach OHSQ “When one must, one can.” – Charlotte Whitton

For time: 600m Run 50 Sit-ups 50 KB Swings 400m Run 40 Sit-ups 40 KB Swings 200m Run 30 Sit-ups 30 KB Swings 100m Run

For time: 21, 18, 15, 12, 9, 6, 3 Wall Ball Pull-up Then, 30s ON/30s OFF – Weighted Plank Holds “Success – keeping your mind

EMOTM 10 2 HPSN Build by feel Then, 3rds for time: 30/22 Calories any machine 20 DB HPSN (break up any way) 200m SA Farmer

FSQ 3×10 Moderate by feel Then, AMRAP 15 3 Cleans – start at a lighter weight and add weight each round Double Unders – 10,

10m HS Hold/Walk Practice (Headstands, practice kicking up, practice being inverted with feet on a box, wall walk up to hold, work shoulder taps, turns

Take 5-10m to find a heavy sled push or pull – 100ft Then, 5rds for total time: 15/10 Calorie Sprint (any machine) 200ft Sled Push

Every 3m – 5rds: 15 Thrusters Max UB Set of Pull-ups – go to failure (Strict, band, kipping, C2B…) Rest in the remaining time Then,

AMRAP 21 9 PSN 15 B.O.B. 21 Box Jumps

AMRAP 21 10 Calories any machine 15 T2B 20 Wall Ball 25 Push-ups