WOD:
40 min AMRAP:
30 Cals on Machine
30 Box Step Overs
30 Ab Mat Sit Ups
30 KB Sumo DL
30 Alt. DB Bicep Curls

WOD:
For Time:
500m Run with KB (35/53)
50 Med Ball Squat Cleans (14/20)
50 KBS (35/53)
50 T2B
50 Wall Balls (14/20, 9/10’)
50 Box Step Ups with KB (35/53, 20/24)
500m Run with MB (14/20)

Hang Power Cleans 4-4-4-4

WOD:
10 min AMRAP:
12 Hang Power Clean (95/135)
4 Wall Walks

Double DB Bench 10-10-8-8-6-6

WOD:
12 min Max Cals on Machine

Front Squat 5-4-3-2-2 - Pull from the floor.

WOD:
For Time:
21-15-9
Squat Clean (Rx: 75/115, Comp: 105/155)
HSPU (Comp: SHSPU)

Back Squat 8-8-8-8

WOD:
10 min AMRAP:
50 DU
10 Double DB Squats (35/50)
10 Double DB Step Back Lunge (35/50)

15 min to get 5x through the complex at good working load:
2 Strict Press
3 Push Press

WOD:
On 13 min Clock:
10-9-8-7-6-5-4-3-2-1
S2OH (85/125, Comp: 115/165)
Box Jump Over (20/24, 24/30)

*In remaining time: Max Rep Ab Mat Sit Ups

10-8-6-4-2 DL

WOD:
For Time:
500m Row
35 DL (Rx: 155/225, Comp: 205/315)
11 Rope Climbs

WOD:
25 min AMRAP:
10 C2B
15 Push Ups
20 Pistols

*After every 3 Rounds: 400m Run

Clean & Jerk Work

WOD:
14 min AMRAP:
3/3/3, 6/6/6, 9/9/9…
Clean and Jerk (95/135, Comp: 115/175)
Lateral Bar Over Burpee
T2B

12 min EMOM:
Snatch
-regrip-
Snatch

WOD:
8 min AMRAP:
8 Double DB Devils Press (35/50)
200m Run

Station 1:
Double KB Farmer Carry 60’
Right into
10-15 Russian KBS with 1 of the KB's you used for the farmer carry.
1:30 Rest

*Can increase KB load as you go, or stay at same load whole time. share KBs

Station 2:
5-10 SPU
Right into
5-10 Strict Ring Dip
1:30 Rest

Station 3:
1 pass of Core Push Up Position drags in turf room.
Right Into
10 Hip Halo Bridges
1:00 Rest

Jerk 2-2-2-2

WOD:
8 min AMRAP:
12 Box Jump Overs (20/24)
12 Thrusters (65/95)

Power Clean 2-2-2-2-2

WOD:
For Time:
20 Power Cleans (75/115)
20 BFOB
15 Power Cleans (75/115)
15 BFOB
10 Power Cleans (75/115
10 BFOB
5 Power Cleans (75/115)
5 BFOB

Front Squat 2-2-2-2

WOD:
10 min AMRAP:
28 WB (14/20, 9/10)
8 C2B
8 T2B