PRE: Workout Set-up

WOD: "FG Wod 3" 12-Minute AMRAP: Intermediates

-24’ DB Walking Lunges -12 DB Cleans -6 Wall Walks

Novice/Masters -24’ DB Walking Lunges -12 DB Cleans -12 DB S2OH Partners share the work any way you want.

POST: "FG Wod 4" 5-Minute Time Cap -27 Front Squats -9 Bar Facing Burpees -21 Front Squats -7 Bar Facing Burpees -15 Front Squats -5 Bar Facing Burpees -9 Front Squats -3 Bar Facing Burpees -3 Front Squats -1 Bar Facing Burpee

PRE: Workout Set-up

WOD: "FG Wod 1" PART 1 With a running 12-minute clock: For Time -Row 1000m (Share the work any way you want.) PART 2

Clock continuing from 1a… AMRAP - You go, I go, each partner does a complete round with ascending reps. Partner 1:

-3 BB Thrusters -6 Toes above hips / Knee raises Partner 2: -4 BB Thrusters -8 Toes above hips / Knee raises Partner 1: -5 BB Thrusters -10 Toes above hips / Knee raises

POST: "FG Wod 2" 10-Minute Time Cap Goal: Accumulate 100 Box Overs EMOM – Starting with 00:00 -10 DB Alt Synchro Snatches -Remainder of minute to accumulate max box overs. - Share the box overs any way you want.

PRE: 9 min EMOTM: 2 Clean and Jerks (185/125)

WOD: 6 Rounds Every 4:00: Odd Rounds: 25/19 Cal Bike/Row/Ski, 200' Dual DB Walking Lunges -Even Rounds: 25/19 Cal Bike/Row/Ski, 10 Burpee Box Overs (24/20)

POST: Mobility