W.O.D.

TABATA: :20 on/:10 off x8

- Plate push ups on 45# plates (Scale: HR)

- Ab Mat Sit Ups

- Row for Calories

- Hang Power Snatch 65/95

W.O.D.

For Time:

- 100 KB Swings 35/53

- 100 WB 14/20

- 1000m Run - 2nd 400m lap is with the Med Ball 14/20

*Run must be 400 lap/400 lap with Med Ball/200 lap

Strength:

Thruster 5-5-5-5-5-5

W.O.D.

21-15-9

- S2OH 75/115 (Comp: 105/155)

- Box Jump 20/24 (Comp: 24/30)

W.O.D.

12 min AMRAP

- 5 Burpee MU (scale 1: Bar, scale 2: C2B, scale 3: pull up)

- 50 DU

- 30' Handstand Walk

W.O.D.

3 RFT:

- 400m run

- 10 C2B

- 200m run

- 20 Pull-Ups

2 Rounds of Max Rep: 2 min on 1 min off

- Rope climb - T2B - HSPU - Row for calories

Strength:

20 min to find a 1 Rep Max Snatch

W.O.D.

For time:

- 9 Power Snatch 95/135

- 15 Power Clean 95/135

- 21 Jerk 95/135

Strength:

Back squat 4-4-4-4-4

As soon as you complete your back squat set, immediately into 1 set of max rep unbroken strict pull ups.

1 min rest

W.O.D

For time: 21-15-9

- WB 14/20

- C2B

Strength:

20 min work to a heavy 2 rep jerk

W.O.D.

6 min AMRAP

- 5 S2OH 95/135

- 5 T2B

Teams of 4:

3 RFT:

- 20 Cal Row

- Hang from the rig (with both hands)

- 200m Run

- Handstand Hold

W.O.D.

For Time:

- 10 Muscle ups

- 20 Hang Clean 75/115

- 30 DL 75/115

- 40 Ab mat sit up

- 100 DU

- 40 Ab mat sit up

- 30 DL 75/115

- 20 Hang Clean 75/115

- 10 Muscle ups

For Time:

- 100 Thrusters 65/95 working in TABATA intervals ONLY

W.O.D.

7 RFT:

- 10 SDLHP 65/95
- 10 Ring Dips (Scale Box Dips)

W.O.D.

9 min EMOM

4 Front Squats (out of the rack)

3 min Rest

9 min EMOM

200m Run