W.O.D.

EDTx2 – 16rds – 15sec Intervals for each: Alt – Sandbag Bear Hug Hold & 3 Burpees & Alt – Slamball OH Hold & 5

AMRAP 15 NFT DB Bench 5R + 5L + 5 Both (hold other arm straight as opposite arm presses) Supine Pull-up 10 (2s pause at

For total time: 3rds: 10 DL (225/155) 50 Double Unders *Rest 4m 2rds: 15 BSQ (185/125) Run 400m *Rest 4m 1rd: 30 PCL (135/95) Row

AMRAP 15 Bar Muscle-up – 9, 6, 3 Push-up – 18, 12, 6 Calorie Bike – 12 Then, 200ft SA OH KB Walk R then

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Ball (20/14) *Compare to 4/7/23 & 5/6/22 “Some people drink from the

2m Max Rope Climbs *Compare to 1/11/24 Then, AMRAP 10 T2B – 3, 6, 9, 12… PCL (135/95) – 1, 2, 3, 4… “Joy is

Partner AMRAP 24 24 AKB Swings (53/35) 12 HSPU 200m Farmer Carry (53/35 KBs, 50/35 DBs) *Split reps any way, one person working at a

For total time: 3rds – 2m rest between 9 HPSN (95/65) 18 B.O.B. *Rest 4m 3rds – 2m rest between 45 Double Unders 9 S2O

Every 2m – 8rds: 3 FSQs Increase weight each set as able Then, For time: 21 Thrusters (95/65) 42 Pull-ups 42 Push-ups 21 Thrusters “Friends

EMOTM 8 1 CL/J Build by feel, power or full Then, Benchmark Friday! “Grace” 30 CL/J for time (135/95) “Great things come from hard work