STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

STRENGTH
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

STRENGTH
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
3 sets (Rest 2 min between sets)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row or 200m Run
30 Double Unders

To Be Announced On Site

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

Warm-Up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Alternating V-Ups
5 Up Downs
3 Inch Worms
5 Cat/Cows
2. Workout Prep
4 V-Ups
4 Burpee to Bar
4 V-Ups
3 Burpees to target
4 V-Ups
2 Burpee Broad Jumps (4/3)
WOD
3:00 AMRAP
30 V-Ups (Or GHDs)
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups (Or GHDs)
Max Burpee Broad Jump (4ft/3ft)

STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)

STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)

STRENGTH
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
7 Rounds
15/12 Cal Row or 100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)