W.O.D.

EMOTM 8 1 PCL + 1 HPCL + 1 J Build by feel Then, Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL

For total time: Run 800m Row 1,000m Rest 2m 3rds – 40 Double Unders & 20 Burpees Rest 2m 3rds – 20 Calorie Bike &

BSQ 10 @max or more than last week Then, Team AMRAP 12 Relay Style 100ft Sled Pull Forwards + 100ft Sled Pull Backwards (3-4 plates)

Every 90sec – 6rds: 3 Strict Press + 2 PP + 1 PJ Build mod/heavy by feel Then, AMRAP 9 2, 4, 6, 8, 10…

DL – 10, 7, 5, 3 Build by feel All reps unbroken, lower all reps Then, AMRAP 14 5 Strict Pull-ups 8 Double KB/DB DL

Take 5-7m to find mod/heavy SN + OHSQ Then, Benchmark Friday! “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) After: 50-100 Rollouts NFT “Most

KB Arm Bar 3-5 sets of 3-5 reps Then, For total time: 3rds 13 KB Swings (53/35) 13 C2B Rest 1m 3rds 13 KB SDLHP

BSQ 10@75-80%+ or more than last week Then, Partner AMRAP 8 Max Calories *Pick only one machine – partners cannot perform any less than 6

Top Ring Support 5x10s ON/10s OFF 3x20s ON/20s OFF 2x30s ON/30s OFF Then, 5rds – 2m ON/1m OFF 10 Ring Rows 10 BBJO (24/20) Max

For total time: EMOTM 5 3-5 Heavy Strict Press *Rest 2m AMRAP 7 5 PCL (135/95) 5 S2O (same bar) 5 HSPU *Rest 2m Run