IL WOD

3 ROUND 500 MT RUN 20 HANG CLEAN & JERK 60/45

21-15-9-15-21 HSPU DIP PUSH UP SU BIL

5 ROUND 400 MT RUN 30 SIT UP CON BALL 15 DEADLIFT 80/65

3 round 21 db hang squat snatch 21 pull up 21 db hang squat snatch 21 ttb

5 round 10 hang cluster 50/35 500 mt run

3 round 800 mt run 50 wall ball 30 mt handstand walk 50 double unders

10 round 200 mt run 5 pull up strict 10 push up 15 air squat

3 ROUND 15 THRUSTERS 60/45 3 ROPE CLIMB

5’ MAX REPS HSPU 500 MT RUN 5’ MAX REPS OVERHEAD SQUAT 45/30 500MT RUN 5’ MAX REPS STEP OVER

40 BENCH PRESS DB 21 PULL UP STRICT 800 MT RUN 30 BENCH PRESS 15 PULL UP STRICT 800MT RUN 20 BENCH PRESS 9 PULL UP STRICT 800 MT RUN

KELLY 5 ROUND 400MT RUN 30 BOX JUMP 30 WALL BALL

BENCH PRESS 5X4X 80% 150 DOUBLE NDERS 15 POWER CLEAN 60/45 30 FRONT SQUAT 100 DOUBLE UNDER 10 POWER SNATCH 20 PUSCH PRESS 50 DOUBLE UNDER 5 CLUSTER 10 OVER HEAD SQUAT

PUSH JERK 5-3-2-2-1 10-9-8-7-6-5-4-3-2-1 WALL BALL THRUSTER 45/25 HSPU

FRONT SQUAT BOX 3-3-3-3-3 17’ AMRAP 7 PULL UP STRICT 14 PISTOL 21 BURPEES TOUCH BAR

CLEAN COMPLEX X5 1 HIGH HANG CLEAN 2 HANG CLEAN 3 CLEAN 4 ROUND 500 MT RUN 10 TTB 20 LOUNGE OVERHEAD KB

PUSH PRESS 5X4X75% 10 ROUND 5 POWER SNATCH 60/45 10 BOX JUMP OVER

BACK SQUAT 5-4-3-2-1 15-12-9-6-3 FRONT SQUAT 70/55 MUSCLE UP DOPO OGNI ROUND 50 DOUBLE UNDERS

12’ EMOM - 15 V-UP - 40’’ MOUNTAIL CLIMB - 1’ CRUNCH LATERAL 800 MT RUN 21 CLEAN 60/45 15 THRUSTER 600 MT RUN 15 CLEAN 12 THRUSTER 400 MT RUN 9 CLEAN 9 THRUSTER

DEADLIFT 3-3-3-3-3 20’AMRAP 400MT RUN MAX REP PULL UP STRICT

DEADLIFT 3-3-3-3-3 20’AMRAP 400MT RUN MAX REP PULL UP STRICT