A. Back Squat (% based on 1RM)
1x6 @ 65%
1x5 @ 70%
1x4 @ 75%
1x3 @ 85%
1x2 @ 90%

B. For 14 Minutes:
Every other minute perform -
2 Back Squats @75% + 3 Box Jumps AHAP
*(As high as possible)

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A.
15 minutes to work to heavy single
(Start from the floor (1st pull), then pause just above the knee before the second pull for 3 seconds, then complete the full snatch. 

B.
Alternating EMOM 10 Minutes:
Odd minutes: 5 Bench Press (heaviest weight)
Even minutes: Max Rep Ring Dips

C. "Lucky 13"
Ground to overhead 5000/3500 lbs (we can round the kgs later)
*Every 5 reps
8/6 Bar facing burpees
8/6 Pull Ups

If you finish lifting all 5000/3500 pounds, your score is your time.
*If you don’t finish, your score is total weight lifted plus the total number of burpees and pull ups completed.

This WOD is all about strategy!
Examples:
5000 = 37 Reps @135
3000 = 37 Reps @95

A. 
Dynamic Front Squats:                                            
Kettlebells banded to both sides of the barbell.  Heavier the better!                        
execute 5 x 3 reps                                                    
1 rep = 1/4 squat hold 3 seconds , 
then hold 1/2 squat for 3 seconds, 
then full squat for 3 seconds, 
and finally explode out the bottom of the squat causing the kettlebells to bounce.   

*Minimal rest between reps.                                                                

B. “NATE” 20:00 AMRAP
2 Muscle Ups (Mod: 4 Ring Row & 4 Ring Dip)
4 HSPU
8 KB Swings (32/20 kg)


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A.
(Every 2 minutes on the minute 10 Minutes )
Hang Clean:
Full Cleans, work up to a heavy double.

WOD
For time and against a running clock:
50 Hang Clean 60/45
5 Burpees EMOM
*At the top of every minute 5 Burpees must be done.

A
Every minute on the minute perform 3 Split jerk at 70% for 7 minutes.

B
For time:
30 Wall-ball abmat sit-ups at 20 / 14 lbs
30 Pistols (or pistol progressions)
30 Front squats at 50kg / 35kg
30 Kettlebell swings at 1.5 / 1 pood
30 Burpees

Advanced = GHD sit-ups (no wall-ball), Front squat 60 / 45 kg, KBS 2/1.5 pood.

A. 
Bench Press
5x3 (Build to heavy set by 3rd set.  4th and 5th sets should be borderline failure)

B.
Sprints, Sprints and more Sprints!!!

EMOM 10 minutes
100 m Sprint
Then
Tabata Hollow rocks

A: 5 Rounds (10 Minutes) EMOM
Odd Min. - 3 Thrusters
Even Min. - 25 Double Unders
*Working to 3RM Max Thruster

B. 5 Rounds - Complete in 3 Minutes:
3 Thrusters 50kg/30kg
6 Box Jumps 24/20
9 Toes to Bar
*Rest 1 Minute between each 3 Min. AMRAP. Score is lowest AMRAP.

A.
15:00 to find Max Height Box Jump

B.
3 Position Snatch (1 rep from each position – power position, hang, floor) – 3×1@50%, 2×1@55%, 1×1@60%, 1×1@65%

C. In teams of 3:

Buy in:
Each team member will row 500m
Immediately after the last person is done, WOD begins

(teams can split reps anyway they desire)

200 m yoke walk
100 KBS (1/1.5)
90 Goblet squats (1/1.5)
80 Toes 2 Bar
70 Reverse Lunges with KB in "Goblet hold" (1/1.5)
60 Wall Balls (6kg/9kg)
50 Burpees

Farewell to the Pangtonios. We will miss your energy, the way you always cheered the loudest during the hardest WODs, and those smiling faces!

A. EMOM for 12 minutes: 
 Back Squat 2 reps @82% 1RM 


 B. “Cindy” - 20:00 AMRAP
5 Pull-up 
10 Push-up 
15 Squats

A.
10:00 to establish a 1RM Power Clean for the day

B. 
5X5 Pendlay Row (Heavy as possible, use straps)

C. 5 rounds of:
5 UB T&G Power Clean (begin @ 60% of max from above and add load to a maximal set)
10 TTB
15 Burpees

Rest 1:1

Record times, score is longest round