WOD:
10 min AMRAP:
7 HSPU
1 Rope Climb

Post WOD: 5-5-5 Back Squat

STRENGTH:
12 min to build to a heavy set of 3 Thrusters

WOD:
8 min AMRAP:
10/20/30...DU
5/10/15...Thrusters (45/65)

STRENGTH:
8-6-4-2-4-6-8 Strict Pullups

WOD:
5 min AMRAP:
15 T2B
20 DB Hang Snatch (35/50)

2:00 Rest

5 min AMRAP:
20 DB Hang Snatch (35/50)
15 AbMat Situps

STRENGTH:
18 min E3MOM Complex:
6 Push Press
8 Front Squat
10 DL

WOD:
LIVE by Burpee EMOM by 2

WOD:
2 Rounds:
1:30 of work
:30 to rotate

RMU
Assault Bike Cals
Rope Climbs
Cal Row
Plank Hold

1:00 Rest between rounds.

WOD:
“Nancy”
5 RFT:
400m Run
15 OHS (65/95)

Post WOD:
HSPU Work

WOD:
12 min AMRAP:
10 Power Snatch (75/115)
30 Walking Lunge Steps

Post WOD:
Superset 4x:
10 Double arm DB Bent Over Row
10 Double arm DB Strict Press
1:30 Rest

WOD:
For Time:
12 RMU
24 DB Hang Clean Thrusters (35/50)
300m Run
6 RMU
12 DB Hang Clean Thrusters (35/50)
300m Run
3 RMU
6 DB DB Hang Clean Thrusters (35/50)
300m Run

STRENGTH:
DL 8-7-6-5-4

WOD:
8 min AMRAP:
7 DL (Rx: 105/155, Comp: 155/225)
5 Burpee BJ Over (20/24)

Partner WOD: You Go-I Go
For Time:
100 Cal Row
100 Plate Push Ups
100 T2B
100 Plate PushUps
100 Cal Row

STRENGTH:
Front Squat 5-5-5-5-5

WOD:
For Time:
30 Squat Cleans (95/135)
50 WB (14/20, 9/10’)
70 Air Squats

WOD:
For Time:

10-20-30:
HSPU
Box Jumps (20/24)
C2B
Ring Dip

STRENGTH:
15 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 KBS (35/53)
15 KB SDLHP (35/53)
20 Goblet Squat (35/53)
*Every time you put the KB down, you have a 100m penalty Run

21 min E3MOM:
400m Run
Max rep lateral burpees over DB in remaining time

Post WOD:
100 Hollow Rocks
50 Hip Bridge

Max Reps:
2 Rounds:
2:00 max rep BMU
2:00 max rep DB Box Step Overs (35/50)
2:00 max rep Cal Row
2:00 max rep Strict Pullups
2:00 max rep Vups
4:00 Rest