WOD:

14 min EMOM: Alt: 16/13 Cal Row OR 14/10 Cal Bike 30 sec Max DB Snatches 50/35

ACCESSORY:

3 sets not for time: – 16 BB Front Rack Step Back Lunges (8 each side) – 18 Russian KBS (heavy) – 20 GHD or weighted Abmat sit-ups

Comp Rx:

1. Gymnastic Conditioning AMRAP 7: 3 Bar Muscle-Ups 5 Strict Handstand Push-ups

2. Conditioning AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

3. Midline 3 Giant Sets: 10 Barbell Good Mornings Max Strict Ring Dips

Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.