WOD

5-5-5-5-5—Bench Press

*Max set of strict pull ups after each set. 

Reminder: There will be no 6:30 or 7:30 class tonight. Instead, we will be having another weightlifting class. Sign up sheet is on the whiteboard. 

For Time:

• 1 Mile Run
• 21-KBS (72/53)
• 21-Skull Squats (72/53)
• 800 Meter Run
• 15-KBS
• 15-Skull Squats
• 400 Meter Run
• 9-KBS
• 9-Skull Squats

5 Minute AMRAP:

• 15/10 Calorie Row
• 15-HRPU

5 Minute Rest

5 Minute AMRAP:

• 15-SDLHP (53/36)
• 15-Sit Ups

3 Rounds:

• 10-Front Squats (185/135)
• 20-C2B Pull Ups
• 50-Double Unders

For Time:

• 20-Burpees
• 20-Hang Squat Cleans (135/95)
• 20-Bar Muscle Ups
• 20-Hang Squat Cleans
• 20-Burpees

21 Minute AMRAP:

• 21 Calorie Row
• 21-Ring Dips
• 21-Box Jumps (24/20)
• 21-Power Snatch (75/55)
• 21-Push Press (75/55)
• 21-Ring Rows
• 21-Dead lifts (135/95)

5-5-3-3-3—Back Squat

**Lift as much weight as possible for each set. 

15 Minute AMRAP:

• 50-Double Unders
• 25 Meter Handstand Walk
• 15-K2E

**We will always modify for each individual based on ability.