WODs

For time: 50 front squats 42.5/62.550 bar-facing burpees

HEAVY DAY SNATCH For load 10-8-6-4-2 Start at a moderate weight and build in load each set. Sets must be unbroken. Athletes may power snatch or squat snatch

NICOLE Amrap 20 400-m runMax pull-ups in a single set

TEAM WOD 3 rounds for time with a partner RX 50-calorie Echo bike1:00 handstand hold50 good monrings 15/20 Split up the bike and good mornings; one person working at a time

MURPH For time 1-mile run100 pull-ups200 push-ups300 air squats1-mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

For time 27-21-15-9Sumo deadlift high pulls 30/42.5Thrusters

For time 7 strict muscle-ups800-m run5 strict muscle-ups800-m run3 strict muscle-ups800-m run

For time 50 calorie row50 overhead squats 35/52.550 alternating DB snatches 15/22.5

HEAVY DAY Weighted Pull up 3-2-2-1-1-1-1 find a heavy single

Amrap 7 30 double-unders3 power cleans 60/92.5