DUs 

Deadlift, Bench - 5 @ 45%, 55%, 65%

For Time: 4 Rounds, 50 DUs, Ski 12/10 Cal, 25 Ball Slams (20/15)

Skill of Choice/Mobility

Optional: Alternate - 5x10 Heavy KB Swings, 5x1:00 Plank Hold

For Time: 100 Power Cleans (135/95) w/5 HSPUs EMOM, then Run 1600m

RMU/BMU/C2B/PU/Kipping Practice

EMOM 12: 1. Strict Press - 5 @ 45%, 55%, 65%, 2. 12 Heavy Wall Balls, 3. 50 DUs, 4. Rest

AMRAP 11: Row 80/60 Cal, then 10 DB Step Ups (50/35), 10 Plank Rows for Remaining Time

Benchmark #5 - EMOM 9: 4 Curtis P's (95/65), Sprawl for Reps

Back Squat - 5 @ 45%, 55%, 65%, 5x10 Strict T2B w/3 second pause at L Sit on the Descent

Skill of Choice/Mobility

CLOSED for IRONMAN. Try this at Home WOD: AMRAP 20 - Run/Row 400m, 25 Air Squats, 25 Pull Ups or Dips, 25 Sit Ups

DUs: Flight Simulator

Snatch - 5 @ 82%, 3 @ 88%, 1 @ 94% (2 rounds), Weighted Ring Dips - 6x8

AMRAP 10: 25m KB Front Rack Carry (53/35), 10 KB Front Rack Squats, 10 KB Push Ups

Skill of Choice/Mobility

Push Press, Deadlift - 5 @ 82%, 3 @ 88%, 1 @ 94% (2 rounds)

For Time: Ski 500m, 30 American KB Swings (62/44), 15 Bar Muscle Ups, 30 American KB Swings, Ski 500m

HSPU - Kipping Practice, Review Form

Alternate EMOM 18: 1. Front Squat - 5 @ 82%, 3 @ 88%, 1 @ 94% (2 rounds), 2. 8 Strict C2B Pull Ups, 3. Rest

AMRAP 9: 10 OH Lunges (EC 135/95), 25 DUs, 2 Rope Climbs

Skill of Choice/Mobility

3 x 800m Run w/2 Minutes of Rest Between

For Time: 50 Wall Balls (20/14), 80 Alt. DB Snatches (50/35), 50 Wall Balls

Benchmark #4 - Alternating EMOM 10: 5 Deadlifts at 60% of Max (odd minutes), Row for Calories (even minutes)

Clean & Jerk - 5 @ 60%, 3 @ 70%, 2 @ 80%, 3x1 @ 90%

DUs w/Remaining Time