STRENGTH:
Superset:
7-7-5-5-3-3 DL
10/15 Calorie Sprint on the Rower, Ski Erg or Assault Bike

WOD:
6 min AMRAP:
30 DU
7 Power Cleans (75/115)

STRENGTH:
10-8-6-4-2 Bench Press

WOD:
For Time:
21-15-9:
Double DB Squats (35/50)
SA DB S2OH Right (35/50)
SA DB S2OH Left (35/50)

WOD;
For Time:
50 Pull Ups
1200m Run
50 T2B
800m Run
50 KB swings 35/53, Kids 26#
400m Run

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
8 min AMRAP:
12 Bar Facing Over Burpees
12 Snatch (95/135)

STRENGTH:
13 min EMOM 1 Squat Clean & Jerk

WOD:
3 RFT:
12 Front Squat (Rx: 95/135, Comp: 125/195))
9 C2B
6 BMU

WOD:
TABATA: 8x: :20 on, :10 off with 1:00 transition between movements:

T2B
Ab mat sit ups
Assault Bike Cals
Med Ball Russian Twist (10/14)
V-ups
Superman hold

5x:
Rowing/Ski Erg Intervals:
:45 sprint
2:15 Rest

WOD:
9 min AMRAP:
15 DL (Rx: 105/155, Comp: 155/225)
30 DB Hang Snatch (35/50)

STRENGTH:
Front Squat 5-5-5+ with :30 front rack hold after each set

WOD:

For Time:
75 WB (14/20, 9/10’)
75 Rig Touch Burpees
75 Thrusters (35/45)

WOD:
5 RFT:
5 RMU
15 HSPU
400m Run

STRENGTH:
DL 10-8-6-4-2
Back Squat 10-8-6-4-2

WOD:
5 min AMRAP:
5 Power Clean (95/135)
15 Air Squats

STRENGTH:
Every 90 seconds for 15 minutes:
3 re-grip Squat Snatch

WOD:
5 RFT:
20 DB Snatch (35/50#)
20 WB (14/20#, 9/10')

12 min WOD:

0:00-4:00 min
Max cal Row or AB

4:00-12:00 AMRAP:
15 C2B
50 DU

STRENGTH:
3-3-2-2-2-1-1-1 Jerk

WOD:
4 min AMRAP:
5 S2OH (Rx: 105/155, Comp: 135/205, Kids: 55#)
12 T2B

-2 min rest-

4 min AMRAP:
5 Lateral Bar Over Burpees
12 HSPU

WOD:
For Time:
8 Squat Cleans (Rx: 105/155, Comp: 155/225)
40 Ab Mat Situps
900m Run
6 Squat Cleans (Rx: 105/155, Comp: 155/225)
30 Ab Mat Situps
600m Run
4 Squat Cleans (Rx: 105/155, Comp: 155/225)
20 Ab Mat Situps
300m Run
2 Squat Cleans (Rx: 105/155, Comp: 155/225)

Partner WOD: "You Go/I Go"
200 Cal Row
125 Power Snatch (95/135)
50 Ring MU