5K row Rest 4 minutes 3K row Rest 2 minutes 1K row
AMRAP 12: 8 DB alternating power cleans 50/35 8 Kipping HSPU 8 alternating pistols
10 Rounds: 8 Wall Balls 20/14 to 10’/9’ 3 Bar muscle ups 4 Deadlifts 185/135
30 OHS 95/65 20 Power snatches 115/85 10 Squat Snatches 135/95 **Every 3 minutes starting at 0:00, 200m Run
400m SA KB FR Carry 50/35 200 Double unders 1000m Row 50 Burpees
30 DB Hang cleans 50/35 30 Burpees 30 DB Front Squats 50/35 20 DB Hang Cleans 20 Burpees 20 DB .....
Buy in: 1 mile run 5 rounds: 10 Hand release push ups 20 Alternating Jumping lunges Buy out: 800m Run
Every 4 minutes X 4: 25m sled push at bodyweight 25m backwards sandbag carry (100/75) 10 SA DB Alternating Devils .....
6 rounds: 1 minute Cal Row 1 minute C2B 1 minute Double unders 1 minute Rest
Wave Load Every :90- Back squat **Percentages off 1RM Back squat 10 – @ 35 % (RPE 4) 6 – .....
“Christian Regenhard” *Firefighter Hero WOD For Time 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 .....
