Every 4 minutes X 4: 25m sled push at bodyweight 25m backwards sandbag carry (100/75) 10 SA DB Alternating Devils press (35/20)

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 – @ 45% (RPE 5) 4 – @ 50 % (RPE 5.5) 10- @ 45 % (RPE 5) 6- @ 50 % (RPE 5.5) 4- @ 55 % (RPE6) 10 – @ 50 % (RPE 5.5) […]

“Christian Regenhard” *Firefighter Hero WOD For Time 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats TC: End of Class

AMRAP 10 8 HSPU 9 Goblet Squats 50/35 100’ Farmers Carry 50/35 (KB in each hand)

1-2-3-4-5-6-7-8-9-10-9–8-7-6-5-4-3-2-1 Burpee Strict Pull up **every 4 minute 200m run

100 Double Unders 18 Cal row 5 Squat Cleans 135/95 80 Double Unders 15 Cal row 4 Squat Cleans 60 Double Unders 12 Cal row 3 Squat Cleans 40 Double Unders 9 Cal row 2 Squat Cleans 20 Double Unders 6 Cal row 1 Squat Clean

75 Wall Balls 20/14 to 10’/9’ 60 Box Jumps 24/20 45 T2B 30 KB SDHP 50/35

6 Rounds: 10 Alt DB Snatches 50/35 20  Wall balls 20/14 to 10’9’ 1 Strict Ring MU

For time: 5 Deadlift 15 Box Jumps 5 Deadlift 20 Box Jumps 5 Deadlift 25 Box Jumps 5 Deadlift 30 Box Jumps 5 Deadlift 35 Box Jumps