WOD : 16-MIN AMRAP

- 20 C2B +(10 BMU) s(Pull Ups)

- 30 DB Goblet Squats (50/35) s(35/25)

- 40 Push Ups

- 5 Small Laps (1000m RUN)

- 40 Push Ups

- 30 DB Goblet Squats (50/35) s(35/25)

- 20 C2B +(1:2 BMU) s(Pull Ups)

STRENGTH : 4-MIN AMRAP (starts @ 24)

- Heavy 1 Arm Alternating DB Snatch

WOD : 4 Rounds For Time! (X:3)

- 35 WB Target Toss (20/14) +(30/20)

- 30 WB Russian Twist Taps (same)

- 25 BB Snatches (75/55) +(95/65)

- 20 OH BB Lunges (same)

- 15 Lateral Burpees OTB

** 3-MIN REST After Each Round **

Scaled (14/10) WB (55/40) BB from hang

STRENGTH : 10-MIN EMOM

- 2 High Hang Squat Snatch ( @ 75% )

WOD : 9-15-21 For Time!

- Calorie Row

- Deadlifts (225/155) +(275/195) s(185/125)

- Box Jump Overs (24/20) +(30/24)

STRENGTH : 4 Rounds AFAP (x:2x)

Rx : Row 20/16 cal or Bike 15/12 cal

Rx+ : Row 25/20 cal or Bike 20/16 cal

Spencer Kerr, Age 31

12/08/92 - 05/05/24

Partner WOD : 8 Rounds FT!

- 12 S2OH

- 5 Synchro Pull Ups +(C2B)

- 5 Synchro T2B

- 24 Front Squats

- 31 Double Unders

S(95/65)

S+(115/80)

Rx(135/95)

Rx+(165/115)

STRENGTH : 8 Rounds FQ (x:60s-90s)

- 4 Rounds of 2 Push Jerks (80%-85%)

- 4 Rounds of 1 Push Jerk (90%-95%)

WOD : For Time!

- 40/32 Cal Bike

- 80 Burpees to Target

- 120 Squats to Target

- 160 Double Unders