**Performance**

A1. Close Grip Bench Press; 3-5 reps x 4 sets, Rest 30sec

A2. Heavy Kettlebell Swings; 15-20 reps x 4 sets, Rest 2 minutes

*If you get all 20 reps on KBS go up in weight.

B. AMRAP in 10 minutes of:

10 Dumbbell Ground to Overhead

100 Meter Run

10 Ring/Bar Dips

100 Meter Run

**Competition**

Wod will be posted at gym

A1.) 195

A.2) 70#

B.) 4rds + 5 DO (50#)

A1) 225#

A2) 80#

B) 3 rounds + 100 m run

A) 90

A2) 45# 20x

B) 3rds + 10 bd, 30#

A1) 65# A2) 35 # KB- 20 reps B) 4 + 6 db snatches (25#)

A1) 65# A2) 35#

B) 4rds +7 db snatches (30#)

B) 60# dumbbell

A1) 155#

A2) 60#

B) 5 + 10 @ 45# db

A1. 70#

A2. 40#

B. 4rds + 1 dip

A. 70 lb

A2. 35lb

B. 3 and 100 meter run (15lb) (red banded bar dips)

A. 230 * 2

A2. 60#

B. 4 rounds + 3DB (35#)

A1: 105

A2: 53#

B: 3rds + 10 dips + 25 meter run

A1: 65#

A2: 35#

B: 3 rounds + 6 bench dips (15 #)

A1) 70#

A2) 45# (Russian)

B) 3 Rds + 100m run (20# and bench dips)

A1) 105

A2) 50#

B) 3 rds + 10 DO + 100m run

A1 – 185#

A2 – 70#

B – 3 rds + 10DB (40#) + 100m run

A1 180lb 1 rep PR

A2 40x16rep

B 3 rds + 11