25 min AMRAP:
30 Single DB Box Step Ups (35/50, 20/24)
30 T2B
30 Box Jump Overs 20/24 *Must step down
30 Alt. Arm DB Snatch (35/50)

Front Squat: 8-6-4-2-2

12 min AMRAP:
12 Front Squat (65/95)
12 Lateral Bar Over Burpee
12 Front Squats (65/95)
200m Run

Power Clean Tng 10-8-6-4-4-2-2

7 min AMRAP:
5 Power Clean (95/135)
7 C2B

***Pease make sure you bring work or gardening gloves for hand protection on the track!

i1uvit Hero Track WOD:
50 min AMRAP:
100m Burpee Broad Jump
400m Run
100m Walking Lunges
400m Run
100m Backwards Run
40m Run
100m Bear Crawl
400m Run

12 min EMOM:
2 Regrip Power Snatch
2 min rest (12-14)
12 min EMOM:
2 Regrip Power Cleans

For Time:
12-9-6-3:
Power Snatch (65/95)
Bar Facing Over Burpees
Power Clean (65/95)
Bar Facing Over Burpees

Front Squat Heavy 20 min to work to heavy set of 3

20 min With Purpose & Quality:
10 Hard as you can Recline Pulls
20 Vups
50’ R and 50’ L HEAVY Single KB or DB Carry
20 Squat Jumps or 10-20 Pistols

24 min AMRAP:
50 DU
200m Run
5 RMU (Comp: 10 RMU)

5-5-5-5 DL

For Time:
50 DL (155/225)
50 T2B
20 DL (155/225)
20 WW (Comp: Add C2W HSPU)

20 min E2MOM:
1 Clean
2 Strict Press
3 Thrusters
4 Lateral BOB

Rest/Load bar to WOD load until 22 min mark:

For Time:
30 Thrusters (Rx: 75/115, Comp: 95/135, Games: 125/185)

OHS from floor 5-5-5-5-5

8 min AMRAP: Ascending ladder by 3’s
3/3, 6/6, 9/9…
OHS (65/95)
Strict Pull Ups

20 min E2MOM:
5 Power Cleans
200m Run

10 min AMRAP:
1/1/1, 2/2/2, 3/3/3….Ascending Ladder by 1’s

RX:
Pull Up
T2B
Push Up

Comp:
C2B
T2B
BMU

Post WOD:
20 min to work up to a heavy set of 2 Jerks

Back Squat: 10-10-10-10-10

For Time:
24-18-12-6:
Wall Balls (14/20, 9/10’)
Box Step Ups (20/24)

On a 22 min Clock:
WITH A Partner:
14 Rounds You Go/ I Go per Round:
10 Cal Row
10 Box Jump Overs 20/24 Must step down
3 DL (205/315)

After the 14 Rounds:
IRT: Max Cal Row - You Go/I Go

Regrip Clean Pulls 3-3-3-3-3
DL 3-3-3-3-3

7 min AMRAP:
3/3, 6/6. 9/9…Ascending Ladder
C2B
Power Clean (95/135)