WOD

AMRAP in 3 Mins Rest 1 Min 5 Rounds 3 Power Cleans (135/95) 6 Push-ups 9 Squats

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20 Rep Max Back Squat or 1 Rep Max Back Squat.

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Weighted Pull-up 3 Rep Max 3-3-3-3-3

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21-15-9 PVC Thrusters Pull-Ups For time.

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1 Min at each station, 1 Min rest. Rope Climbs GHD Sit-ups Ring Dips HSPU’s Ring Push-ups Partner up. Score is total reps completed at each station.

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Push-Ups KB Swings Bodyweight Deadlift 8 rounds of each. Score is sum of worst round in each movement.

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500m Row then, 2 Rounds of: 10 Wall Balls (20#/12#) 10 Box Jumps (24″/20″) 20 Squats 10 Walking Overhead Lunges/per leg (85#/55#)

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Hearts = 12 KB Swings Diamonds = 3 HSPU’s Spades = 10 Pull-ups Clubs = 5 Body Weight Deadlifts Using a deck of cards, athletes must complete all reps in 1 attempt. Failure to continue motion = DQ Score = # of cards completed.

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