STRENGTH:
Bench press 5-5-5-5-5

WOD:
"Annie"
For Time:
50-40-30-20-10
- Double Unders
- AbMat Situps

STRENGTH:
10 min EMOM: 1 Hang Squat Snatch

WOD:
9 min AMRAP:
3 Hang Squat Snatch (Rx: 65/95, Comp: 105/155)
33 KB swing (35/53)
300m Run

WOD:
4 RFT:
7 Power Cleans (95/135)
9 S2OH (95/135)
11 T2B

WOD:
14 min AMRAP:
5 RMU (scale 1: BMU, scale 2: Pull Ups)
15 Burpee BJ Over (20/24”)
30 WB (14#/20#, 9’/10’)

Post WOD:
Superset:
4-4-4 Back Squat
10-10-10 DB Thruster

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,then deadlift 105 lb. and bear crawl

Partner WOD:
For Time:
100 Cal Row - Hang From Rig
150 KB Swing (35/53) - Plank Hold
75 Assault Bike Cals - OH Barbell Hold (35/45)
800m Partner KB Run (35/53)

STRENGTH:
8 min EMOM: 1 Snatch

WOD:
For Time:
30 Rig Touch Burpees
300m Run
35 WB (14/20, 9/10)
300m Run
40 hollow rocks
300m Run
45 AbMat Situps

WOD:
4 min AMRAP:
15 DL (125/185)
15 DB S2OH (35/50)

- 3 min Rest -

4 min AMRAP:
15 Hang Power Clean (75/115)
40' DB Walking Lunge Steps (35/50)

Post WOD: 3-3-3 Power Cleans

STRENGTH:
12 min to work up to a heavy 3 rep Front Squat

WOD:
For Time:
5-10-15-20
- Thruster (70/100)
- C2B

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

WOD:
9 min AMRAP:
10 T2B
12 DB Snatch (35/50)
14 Walking Lunge Steps with 1 DB (35/50)

Partner WOD: You Go/I Go

Max Reps on a 20 minute running clock:
0:00-5:00: Max Cals on Rower
5:00-10:00: 60m Shuttle Run
10:00-15:00: Max Cals on the Assault Bike
15:00-20:00: Rope Climbs

STRENGTH:
4-4-4-4 DL
4-4-4-4 Push Press

WOD:
7 min AMRAP:
10 SDLHP (95/135)
10 HSPU

WOD:
For Time:
40 C2B
30 Thrusters (Rx: 65/95, Comp: 75/115)
40 Box Jump Overs (20/24)
30 Power Snatch (Rx: 65/95, Comp: 75/115)
40 WB (14/20, 9/10’)
230 DU
10 Bar MU

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

- Dumbbell squats
- Bar-facing burpees

WORKOUT 18.2a
1-rep-max clean

VARIATIONS:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed