REDEMPTION DAY Partner WOD 23 min Time Cap Each partner has to do 10 rounds each. Tag off after every round 20 Double Unders 5 KB Cleans 5 KB Box Step Ups 5 KB Thrusters

15 mins Play time w/ Bar Muscle Ups Skill Work | Pull Up Skill Work BMU's: Kipping/ Box/ Band Pull Ups: Kipping/ Pull Up Negatives/ Plank 1 min/ Hollow Holds 1 min/ DB Rows 4-5 per arm HEAVY Stayin' Alive 21-15-9-15-21 Thrusters (135/95 |

SQUATS & JERKS 2 ROUNDS- FROM CLEAN % from Split Jerk 3 Front Squats + 1 Split Jerks @ 70% 3 FS + 1 Split Jerk @ 75% x 2 3 FS + 1 Split Jerk @ 80% x 1 Speed 5 min AMRAP 5 Box Jumps Overs

Snatch Complex Every 2 mins x 6 1 Snatch Pull 1 Power Snatch 1 Snatch Balance 1 Squat Snatch *Start at 45% add 5% per round until you find a working weight that allows good form. Finish the rest of the workout with the same

Strict Press w/ Tempo (3x1x3) 8 x 3 @ 70% “GRIT RETURNS” – 15 MIN AMRAP (50’S/35’S) 10 Devils Press 10 DB Front Squats 10 Alt Snatches

FRONT SQUATS 5 X 6 @ 75% REST 2 MINS BETWEEN SETS THE STANDARD (Finale of the Games) 30 clean and jerks (Grace)30 muscle-ups (Jumping Pull Ups)30 snatches (Isabel) (135/95 RX + | RX 95/65 | Scaled 75/55)

The Surge 30 min AMRAP 100 m run 10 Wall Balls | 10 Burpees to rig target | 10 Push Press (115/75) 200 m run 20 WB | 20 Burpees to rig target| 20 Push Press (95/65) 300 m run 30 WB| 30 Burpees to target |

Deadlifts 3 @ 65% 1 @ 75% 3@ 65% 1 @ 80% 3 @ 65% 1 @ 85% Slippery When Wet - 10 min Time Cap 10/ arm KB Snatches (50/35) 20 KB Cleans (50/35's) 20 KB Thrusters (50/35's) 100 m farmers carry (50's/35's) ***3 BURPEE PENALTY EVERYTIME YOU PUT THE

A- Kipping/Butterfly 8×10 B- 10 mins BMU | Pull Up Work 2-3 Pull Up Negatives | Active Hang (30 secs)| DB Back Rows BMU - Off Box | Bands C- 3 x 20 Alt Pistols Rest 2 mins b/w sets C- Second Cut (CF

BACK SQUAT On the 2:00 x 6 Sets:3 Reps @ 75%1 Rep @ 85%3 Reps @ 78%1 Rep @ 88%3 Reps @ 81%1 Rep @ 91% B- ScarFace 2 RDS 8 BF Burpees | 8 Power Snatches (135/95 | 115/75 | 95/65) RIGHT INTO